Thursday 9/14/17

Thursday 9/14/17

Deadlift Setup – Compare Brett’s setup with any PrettyStrong Powerlifting coach: Vanessa, Dave, Becci, or Amanda. Note they all PULL themselves into the bottom position. Also note that they have massively strong deadlifts. If the best powerlifters are doing it and the head instructors of StrongFirst are doing it, it might be wise to include in your own practice. Give it a go.

As always, be sure your shins are covered for deadlifting. No one wants your DNA on their barbell.

Level 1 & 2 Test – Monday, September 18th at 7 pm. Sara, Betsy, Annmarie….to name a few. Don’t forget to sign back up for the makeup test!

Feeling Strong? – Test your strength and endurance at the Tactical Strength Challenge. You have just over 6 weeks to continue preparing. We want to see as many of you as possible on October 21st putting yourself to the test. How else will you know where you stand?

Gymnastics Series – Join Coach Amelia for a 4-week long gymnastics seminar! One class per week plus practice assignments to complete outside of class. We will be breaking down specific movements that will improve body awareness, proper technique, & strength. Class focus each week will be on a different set of movements to help you tackle everything from the most basic to the more challenging: pullups, toes to bar, handstands, and muscle-up progressions. This is a great time to perfect these skills and feel confident before the Open begins in February.

$80 for the month or $25 for an individual session
Every Wednesday in October @ 7 pm

Warmup
Dynamic Athletic Movement
Hip Mobility Series
10 Downdog Push-ups

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

Strength
30 minute limit

Levels 3/4

Deadlift
1 x 5 with empty bar
1 x 5 at 30%
1 x 5 at 40%
1 x 3 at 50%
1 x 3 at 60%
5 x 3 at 70%

Level 2

Deadlift
1 x 5 with empty bar
1 x 5 at 30%
1 x 5 at 40%
1 x 5 at 50%
2 x 3 at 60%
3 x 3 at 70%

Level 0/1

5x
5 Double Kettlebell Sumo Deadlift (hold for 2 full seconds at lockout)
5/5 Single Kettlebell High Pull
10 Box Jumps
30 second Reverse Table
30/30 Hip Flexor Stretch
Rest

Conditioning

5x
Sled Push
Pull-ups
REST

L4 – after each Sled Push, 5 Strict then 5 Kipping Chest to Bar Pull-ups (without coming off the bar for all 10 reps)
L3 – 10 Unbroken Pull-ups (strict or kipping ok)
L2 – 10 Assisted Pull-ups
L0/1 – 5 Assisted Pull-ups then 10 Ring Rows