Monday, October 16, 2017

Save the date: Oct 28


Since we now have an official SFG on staff (Jeremy), we're able to do lots of cool stuff. Amy was at the StrongFirst Kettlebell Course this weekend and loved it. Now we're going to be a host location for the next Tactical Strength Challenge.  I love the TSC, I was introduced to my first one probably about ten years ago and have done a bunch of them. It's a great way to test your all-around fitness. The events are Deadlift, max rep Pull-up, and 5 minute KB Snatch test. It's designed that you'll love at least one of them (Deadlift for me), be pretty good at another (Snatch), and hate the third (Pull-ups). If you can be good at all 3, you're pretty fit.

I don't know if Strong First has an official start time or if it will be during our normal 10:30 time slot, we'll get that figured out. I hope you'll plan on doing it, we're going to add a special cause to this one and I want everyone from the gym to get involved - more on that later.

note: if you're just doing it in-house, you don't need to register with SF, that's only if you want your score to count and have an official SFG judge.




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

push press 5-3-2-3x2

Accessory/Skill

5 Bulgarian split squats between strength sets

Group Workout

5 rounds
4L, 4R KB Clean (from the ground) and Jerk - switch arms every rep
10 push-ups

then

5:00 burpees from the ground

then

150 Russian twists



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