Thursday, October 26, 2017

Plan on being at the TSC this Saturday - 9:00AM

Remember, this Saturday we're changing our regularly schedule S&C programming to do a TSC. Since it's three events, Deadlift, Pull-ups, and KB Snatch, we'll get started a little early so that we're done in time for Weightlifting practice. We'll start getting warmed up at 9:00.

We're also attaching a little fund raiser to this event. We'd love if you'd donate a little to help us put together a great care package for our other Jeremy who is currently in Afghanistan. We'd love to get a huge turn-out for this event, please try to be there. Even if you don't want to compete, you can help judge or just cheer on folks.



Warm-up

row 500 / run 400
crawling lunge
10 KB swings or snatches
double KB overhead lunge
10 TGUs or windmills
10 goblet squats
5 pull-ups or push-ups or dips

Strength

clean 5-3-2-3x2

Accessory/Skill

2 windmills between strength sets

Group Workout

8 rounds:
5 goblet squats as heavy as possible
5 burpees 

then 

accumulate 40 pull ups + chin ups
*reasonable sets utilizing full range of motion and scaled as necessary 

then

2 minute bar hang



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