Monday 2017.02.13

Upcoming events:

  • 2017 Starting Strength Challenge
    • Date: Saturday, 04/01/17
    • Location: Concordia High School (click here for map) - weight room and mezzanine
    • Registration: Click here (registration is online only)
    • Registration Deadline: Registration ends on 03/25/17, but the "early" registration discount ends on 02/28/17, so register soon to save some dough, guarantee a sweet t-shirt, and ensure a spot in Nebraska's first Starting Strength meet!

Brett hits a PR jerk at 206 lbs #PR #weightlifting #cleanandjerk #splitjerk

A photo posted by Testify Strength & Cond. (@testifystrengthconditioning) on

This Week’s ConditioningOption 110 min AMRAP of:9 KB Swings, 1.5 pd/1 pd8 Goblet Squats7 Pull-upsCompare to 2016.02.15.Option 24 rounds for time OR 12 min AMRAP (whichever comes first):10 1-arm DB Hang Power Snatch - Right arm10 1-arm DB Hang Power Snatch - Left arm20 Push-ups40 SquatsLoading for the DB snatches is 25% of your BW.Compare to 2016.02.11.Option 3“Prowler Base+1” (sled)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).FinaleSpend 5-10 minutes practicing either double-unders, kipping pull-ups, or muscle-ups.