Week 2018.09.10

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Upcoming Events

  • 2018 Nebraska State Championships and Open Weightlifting Meet
    • Date: Saturday, 09/29/18
    • Location: Omaha Kroc Center (click here for map)
    • Registration: Click here (registration is online only).
    • Registration Deadline: Registration ends 09/22/18, so register soon!
    • Other Information: If you’re interested in helping, please let Phil know – we would love to have the extra help!

  • 2018 USSF Fall Classic - Omaha
    • Date: Saturday, 11/03/18
    • Location: Concordia High School (click here for map)
    • Registration: Click here (registration is online only).
    • Registration Deadline: Early registration ends this Saturday (09/15/18), so register soon!
    • Other Information: If you’re interested in helping, please let Phil or Barb know – we would love to have the extra help!

  • 3rd annual Testify Christmas Classic Weightlifting Meet
    • Date: Saturday, 12/01/18
    • Location: Concordia High School (click here for map) - practice gym
    • Registration: Click here (registration is online only).
    • Registration Deadline: Regular registration ends on 11/10/18, and we've reached our registration cap the last few meets, so register soon to reserve your spot, save some dough, and get a shirt!
    • Other Information: If you’re interested in helping, please let Phil or Barb know – we would love to have the extra help!

This Week's Conditioning

Option 1
Sled
10-20 x 25 yds EMOM at a weight of your choice

Every minute, push the sled 25 yards, i.e., if pushing the sled takes 20 seconds, then you have 40 seconds to rest. Perform 10-20 rounds.


Option 2
8 rounds:
6 tire flips
50 yd farmer carry (25 yd down-back)
Rest 1 minute

Compare to 2018.07.30.

Option 3
4 rounds:
50 yd farmer carry
80 m sled drag
Rest 2 min

Compare to 2018.07.09.

Week 2018.09.03

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Reminder:  Please note that the gym will be closed on Monday, 09/03/18, in observance of Labor Day.

Upcoming Events

  • 2018 Nebraska State Championships and Open Weightlifting Meet
    • Date: Saturday, 09/29/18
    • Location: Omaha Kroc Center (click here for map)
    • Registration: Click here (registration is online only).
    • Registration Deadline: Registration ends 09/22/18, so register soon!
    • Other Information: If you’re interested in helping, please let Phil know – we would love to have the extra help!

  • 2018 USSF Fall Classic - Omaha
    • Date: Saturday, 11/03/18
    • Location: Concordia High School (click here for map)
    • Registration: Click here (registration is online only).
    • Registration Deadline: Early registration ends on 09/15/18, so register soon!
    • Other Information: If you’re interested in helping, please let Phil or Barb know – we would love to have the extra help!

  • 3rd annual Testify Christmas Classic Weightlifting Meet
    • Date: Saturday, 12/01/18
    • Location: Concordia High School (click here for map) - practice gym
    • Registration: Click here (registration is online only).
    • Registration Deadline: Regular registration ends on 11/10/18, and we've reached our registration cap the last few meets, so register soon to reserve your spot, save some dough, and get a shirt!
    • Other Information: If you’re interested in helping, please let Phil or Barb know – we would love to have the extra help!

https://www.instagram.com/p/BnH47VAB330/?taken-by=testifystrengthconditioning

This Week's Conditioning

Option 1
Sled
10 rounds of:
Push sled 100 ft
Pull sled 100 ft (hand over hand)

Option 2
5-10 rounds:
10 sledgehammer strikes (5R, 5L)
50 yd farmer carry (25 yd down-back)
Rest 1 minute

Compare to 2018.07.23.

Option 3
5 rounds:
15 cal row
50 yd sled push, 100#/50#

Push sled slow for recovery. Score is slowest row. Compare to 2018.07.02.


Week 2018.08.27

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Announcement:  Please note that the gym will be closed on Monday, 09/03/18, in observance of Labor Day.

Upcoming Events

  • 2018 Nebraska State Championships and Open Weightlifting Meet
    • Date: Saturday, 09/29/18
    • Location: Omaha Kroc Center (click here for map)
    • Registration: Click here (registration is online only).
    • Registration Deadline: Registration ends 09/22/18, so register soon!
    • Other Information: If you’re interested in helping, please let Phil know – we would love to have the extra help!

  • 2018 USSF Fall Classic - Omaha
    • Date: Saturday, 11/03/18
    • Location: Concordia High School (click here for map)
    • Registration: Click here (registration is online only).
    • Registration Deadline: Early registration ends on 09/15/18, so register soon!
    • Other Information: If you’re interested in helping, please let Phil or Barb know – we would love to have the extra help!

  • 3rd annual Testify Christmas Classic Weightlifting Meet
    • Date: Saturday, 12/01/18
    • Location: Concordia High School (click here for map) - practice gym
    • Registration: Click here (registration is online only).
    • Registration Deadline: Regular registration ends on 11/10/18, and we've reached our registration cap the last few meets, so register soon to reserve your spot, save some dough, and get a shirt!
    • Other Information: If you’re interested in helping, please let Phil or Barb know – we would love to have the extra help!

https://www.instagram.com/p/Bm02Vqjh4uB/?taken-by=testifystrengthconditioning

This Week's Conditioning

Option 1
Sled Pyramid – 4, 5, or 6 tiers
Go up and down a 4, 5, or 6 tier “sled pyramid” – rest as needed. The distance for each round is 80 m (a down-back on the 40m course). Rest as needed.

For example, Bob does the following (4 tiers):
Round 1: Empty sled
Round 2: 25#
Round 3: 50#
Round 4: 75#
Round 5: 50#
Round 6: 25#
Round 7: Empty sled

Option 2
5-10 rounds of:
30 sec ME tire flips
30 sec rest

Compare to 2018.07.16.

Option 3
Row/Tire 10 min ladder:
2 cal row
2 tire flips
4 cal row
4 tire flips
6 cal row
6 tire flips
…
Climb the ladder as high as possible in 10 minutes.

Compare to 2018.06.25.

Week 2018.08.20

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Upcoming events:

  • 2018 Nebraska State Championships and Open Weightlifting Meet
    • Date: Saturday, 09/29/18
    • Location: Omaha Kroc Center (click here for map)
    • Registration: Click here (registration is online only).
    • Registration Deadline: Registration ends 09/22/18, so register soon!
    • Other Information: If you’re interested in helping, please let Phil know – we would love to have the extra help!
  • 2018 USSF Fall Classic - Omaha
    • Date: Saturday, 11/03/18
    • Location: Concordia High School (click here for map)
    • Registration: Click here (registration is online only).
    • Registration Deadline: Early registration ends on 09/15/18, so register soon!
    • Other information: If you're interested in helping, please let Phil or Barb know - we would love to have the extra help!
  • 3rd annual Testify Christmas Classic Weightlifting Meet
    • Date: Saturday, 12/01/18
    • Location: Concordia High School (click here for map) - practice gym
    • Registration: Click here (registration is online only)
    • Registration Deadline: Regular registration ends on 11/10/18, and we've reached our registration cap the last few meets, so register soon to reserve your spot, save some dough, and get a shirt!
    • Other information: If you're interested in helping, please let Phil or Barb know - we would love to have the extra help!

This Week's ConditioningOption 1“Prowler Base+1”1. Load up a manageable weight.2. Sprint 40m at 85% intensity.3. Rest 30 sec.4. Repeat 5-15 times.Courtesy of “Death by Prowler” by Matt Reynolds and Stef Bradford (on Starting Strength).Option 25-10 rounds:50 yd sled push (25 yd down-back)50 yd farmer carry (25 yd down-back)Rest 1 minCompare to 2018.07.09.Option 3Sandbag-over-barsSet yoke at #33 for women or #35 for men.1. 1 minute AMRAP2. 5 rounds of 2 reps every 2 minutes (speed!)3. 1 minute AMRAPWeightsFemale under 40 years140 lbs and under: 75 lbs140.1 lbs – 185 lbs: 100 lbs185.1 lbs and over: 150 lbsFemale 40 years and over140 lbs and under: 50 lbs185 lbs and under: 75 lbs185.1 lbs and over: 100 lbsMale under 40 years185 lbs and under: 150 lbs185.1 lbs – 235 lbs: 200 lbs235.1 lbs and over: 250 lbsMale 40 years and over185 lbs and under: 100 lbs185.1 lbs – 235 lbs: 150 lbs235.1 lbs and over: 200 lbsCompare to 2018.06.18.

Week 2018.08.13

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Upcoming events:

  • 2018 Nebraska State Championships and Open Weightlifting Meet
    • Date: Saturday, 09/29/18
    • Location: Omaha Kroc Center (click here for map)
    • Registration: Click here (registration is online only).
    • Registration Deadline: Registration ends 09/22/18, so register soon!
    • Other Information: If you’re interested in helping, please let Phil know – we would love to have the extra help!

This Week's ConditioningOption 1“Prowler Base”1. Load up a manageable weight.2. Sprint 40m at 85% intensity.3. Rest until breathing and heart rate slow down. (45 sec – 2 min)4. Repeat 5-15 times.Courtesy of “Death by Prowler” by Matt Reynolds and Stef Bradford (on Starting Strength).Option 28 rounds:4 tire flips50 yd sled push (25 yd down-back)Rest 1 minuteCompare to 2018.07.02.Option 31. 5 yoke carries @ 30 yd (15 yd downback) – work up to heaviest carry2. 5 rounds of 5 reps on the axle “clean and press away” – work up to heavy set of 5Compare to 2018.06.11.

Week 2018.08.06

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Upcoming events:

  • 2018 Nebraska State Championships and Open Weightlifting Meet
    • Date: Saturday, 09/29/18
    • Location: Omaha Kroc Center (click here for map)
    • Registration: Click here (registration is online only).
    • Registration Deadline: Registration ends 09/22/18, so register soon!
    • Other Information: If you’re interested in helping load and/or spot, please let Phil know – we would love to have the extra help!

This Week's ConditioningOption 1"Prowler Sprint Test"1. Load up a heavier weight.2. Time a 15 yards sprint at 100% intensity.3. Rest 30 seconds.4. Repeat sprint until times slows down 10%.5. Goal is to increase # of sprints under the time standard.Courtesy of Chad Smith ("Prowler Sprint Test") as well as "Death by Prowler" by Matt Reynolds and Stef Bradford (on Starting Strength).Option 210 rounds:25 yd yoke carryRest 1 minuteCompare to 2018.06.25.Option 310 x 50 ft farmer carryEach carry is 25 ft down and 25 ft back and is for time. Rest 1 minute between carries.Women: 97# per handle (80# of plates)Men: 137# per handle (120# of plates)(Note: Each handle weighs 17#.)Compare to 2018.06.04.