Week 2017.11.27
/Upcoming events:
- 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: Register by this Saturday (12/02/17) to guarantee your shirt (registration ends on 12/09/17), so register soon!
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 28 rounds:4 tire flips50 yd sled push (25 yd down-back)Rest 1 minuteCompare to 2017.10.16.Option 33 rounds AMReAP of:Wall Balls, 20#/14#Box Jumps, 30″/24″TTBPerform each movement for 1 minute, then move to the next movement. Rest 1 minute after each round. Your score is your total number of reps.Compare to 2016.11.21.
Week 2017.10.16
/Upcoming events:
- 2017 USSF Fall Classic
- 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!
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.
Week 2017.09.11
/Upcoming events:
- 2017 Testify Barbell Bash Weightlifting Meet
- 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: Regular registration rate ends on 09/30/17 (after that, the late registration rate kicks in), so register soon to save some dough!
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 25-10 rounds:50 yd sled push (25 yd down-back)50 yd farmer carry (25 yd down-back)Rest 1 minCompare to 2017.07.31.Option 31 minute AMReAP of:BurpeesRest 1 minute2 minute AMReAP of:Abmat Sit-upsRest 1 minute2 minute AMReAP of:Push-upsRest 1 minute2 minute AMReAP of:Box Jumps, 24″/18″Rest 1 minute1 minute AMReAP of:BurpeesCompare to 2016.09.26.
Week 2017.09.04
/Reminder: Please note that the gym will be closed on Monday, 09/04/17, in observance of Labor Day.Upcoming events:
- 2017 Testify Barbell Bash Weightlifting Meet
- Date: The 2nd annual Testify Barbell Bash will take place on Saturday, 09/23/17!
- Location: Concordia High School (click here for map) - practice gym
- Registration: Click here (registration is online only).
- Registration Deadline: Registration ends on 09/16/17, and those who register by September 9 will receive a Barbell Bash shirt, so register soon to get that shirt!
- 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: Regular registration rate ends on 09/30/17 (after that, the late registration rate kicks in), so register soon to save some dough!
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 28 rounds:4 tire flips50 yd sled push (25 yd down-back)Rest 1 minuteCompare to 2017.07.24.Option 3Every 30 seconds for 10 minutes, perform 1 round of the barbell Bear Complex:1 Power Clean1 Front Squat1 Push Press/Jerk1 Back Squat1 Push Press/Jerk from behind the neckGo heavy, but also remember that the goal is to complete 1 round every 30 seconds for the whole 10 minutes. Your score is recorded as "X/Y," where X = # of rounds completed every 30 seconds and Y = # of rounds completed for the remainder of the 10 minute period.Two other notes:
- For a round to be successful, once the barbell leaves the deck for the power clean, it may not return to the deck until the end of the round.
- Be sure to stand up fully from the power clean before beginning your front squat.
Compare to 2016.08.25.
Week 2017.08.28
/Announcement: Please note that the gym will be closed on Monday, 09/04/17, in observance of Labor Day.Upcoming events:
- 2017 Testify Barbell Bash Weightlifting Meet
- Date: The 2nd annual Testify Barbell Bash will take place on Saturday, 09/23/17!
- Location: Concordia High School (click here for map) - practice gym
- Registration: Click here (registration is online only).
- Registration Deadline: Registration ends on 09/16/17, and those who register by September 9 will receive a Barbell Bash shirt, so register soon to get that shirt!
- 2017 USSF Fall Classic
This Week's ConditioningOption 1Sled10-20 x 25 yds EMOM at a weight of your choiceEvery 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 210 rounds:25 yd yoke carryRest 1 minuteCompare to 2017.07.10.Option 32 rounds for time of:25 Pull-ups25 Push-ups25 Sit-ups25 SquatsCompare to 2016.08.22, or if you've ever performed "Half-Angie," compare your time from this workout to that one.