Thursday 10/19/17

Thursday 10/19/17

#tbt to Halloween 2016. Shout out to Niki, MVMNT’s Social Media Manager. She’s been killing it these days. Just wanted to say thanks.

WHAT ARE YOU TRAINING FOR?

The old saying goes, “If you don’t know where you’re going, any road will get you there.” Training is no different. If you lack a specific goal, the time you spend training may easily become a collection of random acts.

The StrongFirst Tactical Strength Challenge is a goal worthy of your efforts.

The three exercises that make up the Tactical Strength Challenge are:

  • A max powerlifting deadlift (three attempts)
  • Pull ups for max reps (palms forward, no kipping, neck must touch the bar) or a flexed arm hang (in the Novice Women’s category)
  • Kettlebell snatches for max reps in a 5:00 time period (unlimited hand switches and different weights for different competitor categories).

Preparing requires your focus on different types of strength and endurance—as demanded by real life’s challenges.

48 Hours – Tactical Strength Challenge is going down. Good luck, Comrades!

Warmup
Jump Rope 3 Minutes
Hip Mobility Series
10 Downdog Push-ups

Level 0/1
3x
10 Swings
1/1 Getup

Strength
30 minute limit

Levels 3/4

Press
1 x 5 with empty bar
1 x 5 at 30%
1 x 5 at 40%
1 x 5 at 50%
1 x 3 at 65%
1 x 1 at 75%
1 x 1 at 85%
5 x 1 at 95%

Level 2

Press
1 x 5 with empty bar
1 x 5 at 30%
1 x 5 at 40%
1 x 5 at 50%
1 x 3 at 65%
1 x 1 at 75%
2 x 1 at 85%
3 x 1 at 95%

Level 0/1

5x
5 Double Kettlebell STRICT Press
10 Push-ups
10/10 Single Arm Rows
30 Second Downdog Hold
Rest

Conditioning

“Deep State”

12 Minutes AMRAP

Levels 2-4

16 Forward Alternating Goblet Lunges (that’s 8 per leg, NOT walking)
8/8 Push Press (single kettlebell)
8 Pull-ups

L4 – 24/18
L3 – 22/16
L2 – no rx (guys try 18-20k, women try 12-14k)

Levels 0/1

12 Forward Alternating Goblet Lunges (that’s 6 per leg, NOT walking)
6/6 Push Press (single kettlebell)
12 Ring Rows

L0/1 – can sub Bodyweight lunge if Goblet is too challenging