Posts tagged 100m row
Week 2019.04.29
Week 2019.01.28
Week 2018.11.19

As a reminder, with Thanksgiving coming up, here are the hours for Wednesday - Saturday of this week:
Wednesday, 11/21/18: Regular hours
Thursday, 11/22/18: Closed
Friday, 11/23/18: 7:00 a.m. – 10:00 a.m.
Saturday, 11/24/18: Regular hours

  • 3rd annual Testify Christmas Classic Weightlifting Meet
    • Date: Saturday, 12/01/18
    • Location: Concordia High School (click here for map) - practice gym
    • Registration: We are completely full for this meet, so registration is closed, but please come on out and support your fellow lifters!
    • Other Information: If you’re interested in helping, please let Phil or Barb know – we would love to have the extra help! Also, not competing but still want to order a shirt? Click here if you’re a member of Testify Strength & Conditioning - the deadline to order is this Wednesday (11/14/18).

  • 3rd annual Testify Christmas Party
    • Date: Saturday, 12/01/18 (after the meet - roughly 6:30 p.m.)
    • Location: Testify Strength & Conditioning
    • Theme: Ugly Christmas Sweater, of course!
    • Other Information: We'll provide plates, cutlery, napkins, and cups, and there is a sign-up sheet you can fill out by clicking here to bring either a main dish, side dish, or a dessert.  Beyond that, it's BYOB, and we'll see you there!

This Week's Conditioning

Option 4
Row 10 x 100m
Rest 1 min between sprints. Your score is your slowest time.

Compare to 2018.09.17.

Week 2018.09.17

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 this Saturday (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 10/13/18, 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
“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 2
10 rounds:
25 yd yoke carry
Rest 1 minute

Compare to 2018.08.06.

Option 3
Row 10 x 100m
Rest 1 min between sprints. Your score is your slowest time.

Compare to 2018.07.16.