Posts tagged prowler base
Week 2019.09.09

Reminder: We will be closed this Saturday, 09/14/19, due to the 2019 Omaha USSF Fall Classic, which we are hosting at our gym!

Post-meet Party at Chas’s House! After the meet, please join us at Chas’s house for great company, great food, great beer (Chas brews it, and it’s top notch), and of course, a Husker game. Want to know where Chas lives? Come to the meet! Please sign up here to bring a side as well as let us know how many people will be attending.

This Week’s Conditioning

Option 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” (on Starting Strength).

Compare to 2019.07.29.

Option 2
Bike/row:
4 x 800m

Rest 3 minutes between each round. Score = slowest time.

Compare to 2019.07.15.

Option 3
5-10 rounds:
50 yd sled push (25 yd down-back)
50 yd farmer carry (25 yd down-back)
Rest 1 min

Compare to 2019.07.01.

Option 4
10 x 50 ft farmer carry
Each 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 2019.06.10.

Week 2019.07.29

This Week’s Conditioning

Option 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).

Compare to 2019.06.17.

Option 2
Bike/row:
12 min TT
Score = distance

Compare to 2019.06.03.

Option 3
8 rounds:
4 tire flips
50 yd sled push (25 yd down-back)
Rest 1 minute

Compare to 2019.05.20.

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

Compare to 2019.04.29.

Week 2019.06.17

This Week’s Conditioning

Option 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).

Compare to 2019.05.06.

Option 2
Bike/Row for 9 rounds:
1 min on
1 min off

Record distance for each round.

Compare to 2019.04.22.

Option 3
10 rounds:
25 yd yoke carry
Rest 1 minute

Compare to 2019.04.08.

Option 4
1. 5 yoke carries @ 30 yd (15 yd downback) – work up to heaviest carry
2. 5 rounds of 5 reps on the axle “clean and press away” – work up to heavy set of 5

Compare to 2019.03.18.

Week 2019.05.06