Wednesday 8/9/17

Wednesday 8/9/17

Tactical Strength Challenge – We LOVE this test of strength and endurance. It is open to all levels! We highly recommend anyone Level 2 (including new Level 2s) consider taking this Challenge on. To get the StrongFirst TSC official shirt FOR FREE register here by August 15th!! Shoutout to those that have already registered including Hilary, Kiki, Vanessa, Ivy & Greg. Last TSC, Patrice took 1st place in Women’s Masters and Ivy took 2nd in Women’s Elite. This is a worldwide event that happens twice a year and our gym is kind of a big deal.

**While the event is listed as taking place October 28th, we will hold our competition October 21st.

Here are the official divisions and weights (Masters is 50+):

Men’s Open Division
A max deadlift, bodyweight pullups, and snatches with a 24kg kettlebell.

Men’s Elite Division
A max deadlift, pullups with 10kg of added weight (22 lbs), and snatches with a 32kg kettlebell.

Men’s Novice Division
A max deadlift, bodyweight pullups, and snatches with a 20kg kettlebell.

Men’s Masters Division
A max deadlift, bodyweight pullups, and snatches with a 20kg kettlebell.

Women’s Elite Division
A max deadlift, pullups with 5kg of added weight (11 lbs), and snatches with a 20kg kettlebell.

Women’s Open 16kg Division
A max deadlift, bodyweight pullups, and snatches with a 16kg kettlebell.

Women’s Open 12kg Division (new)
A max deadlift, bodyweight pullups, and snatches with a 12kg kettlebell.

Women’s Novice 16kg Division (new)
A max deadlift, flexed arm hang, and snatches with a 16kg kettlebell.

Women’s Novice 12kg Division
A max deadlift, flexed arm hang, and snatches with a 12kg kettlebell.

Women’s Masters Division
A max deadlift, bodyweight pullups, and snatches with a 12kg kettlebell.

Warmup 
2 Sets of the following circuit:
Jump rope 2 minutes
Hip Mobility Series
10 Downdog Pushups
2/2 Getups

Conditioning
“What is What”

3 x 6 Minute rounds: one minute at each station, one minute rest between rounds (similar to FGB):

Man-makers
5 Yd Lateral Shuffle Burpee (on the soft mats)
Battle Ropes
Wall Balls
Toes to Bar
Row for Calories
Rest 1 minute

There are six stations so we should have no more than 3 people per station (if there are 3 in a group then one person will use the Airdyne instead of the C2 Rower each round).

Man-makers are a complex performed with two dumbbells (or kettlebells if you want). Demo video here. From a standing position, jump down to a plank with hands on bells, perform a push-up, then row one bell up to your side, perform another push-up and row the other bell up, jump forward as you would in a burpee, clean the bells to your shoulders, lower to a squat, then press them overhead as you stand up. Repeat. You should try to get at least 5 reps of this complex in your 60 second interval. If you are using kettlebells for this exercise, take extra care stabilizing your wrist for the row–you can plant your hand on the floor if necessary.

Lateral Shuffle Burpees are performed between two cones: move sideways from one cone to the other, when you are just past the cone sprawl into a burpee, jump up and scramble sideways to the first cone, burpee, and repeat. Video example here (play with volume down, music is extremely NSFW). Cones will be set up five yards apart on the soft mats. If there are two people at that station, you will have to face each other on opposite sides of the cones to share the space (for three people, get creative). As always when performing lateral movements, be careful of your foot placement and your weight distribution so you don’t roll your ankle and/or wipeout hard. You should try to get 8-10 burpees per interval.

L4 – 2×50/2×35# DBs
L3 – no Rx for Man-makers
L2 – no Rx for Man-makers, sub knees to elbows if necessary
L0/1 – modify Man-makers by going to knees for push-up/row, sub Ball-up situps for T2B