Week 2017.10.16

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Upcoming events:

  • 2017 USSF Fall Classic
    • Date: Saturday, 10/28/17
    • Location: Concordia High School (click here for map) - mezzanine and weight room
    • Registration: Click here (registration is online only).
    • Registration Deadline: Registration ends this Saturday (10/21/17), so register soon!
  • 2017 Testify Christmas Classic Weightlifting Meet
    • Date: The 2nd annual Testify Christmas Classic will take place on Saturday, 12/16/17!
    • Location: Concordia High School (click here for map) - practice gym
    • Registration: Click here (registration is online only).
    • Registration Deadline: Early registration ends on 10/31/17, so register soon to save some dough and get a sweet shirt!

Saturday morning training! #traininghardintheam #startingstrength #startingstrengthgym

A post shared by Testify Strength & Cond. (@testifystrengthconditioning) on

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 2017.09.04.Option 37 rounds for time of:7 Box Jumps, 30″/24″7 Slapping Push-upsThese are high box jumps, so be sure to go higher than your usual “metcon box jump height” (which is typically 24″/18″). Scaling order for push-ups (from hardest to easiest) is: slapping, clapping, regular, bar.Compare to 2016.10.17.