Week 2019.06.10
/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).
Compare to 2019.04.29.
Option 2
Bike/row:
3 rounds of:
8 x 20 sec on/40 sec off
Rest 3 min between rounds
Score = lowest distance
Compare to 2019.04.15.
Option 3
5-10 rounds:
10 sledgehammer strikes (5R, 5L)
50 yd farmer carry (25 yd down-back)
Rest 1 minute
Compare to 2019.04.01.
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 2019.03.11.