Read: Training with Intergrity, Tabata Times. “Choosing excellence and training with integrity may mean sacrifice. Sacrificing a goal time in favor of quality. Sacrificing your comfort, your ego, and your idea of where you think you should be. It means working on the parts to solidify the whole. But training with integrity means improvement. It will come. Dedication reaps rewards, even if they come slowly.”

Calling all Ladies!! Where yat? We have a nice batch of men taking on the TSC tomorrow, but NO women members?!?!? How can this possibly be??? CFSQ is chalked full of some damn strong women. Vanessa and I ARE participating (and not against each other. hint hint). I’m challenging you to get to gym between 10 & 11 am tomorrow and watch two of YOUR biggest strength advocates do some work. I’m also hoping that just one of you out there has been debating (or hadn’t even considered) participating and has just decided to sign up. Do it here right now or show up to sign up in person.

Warmup
Dynamic Athletic Movement

Skill
Break reps into manageable sets. Micro-sets of 2-3 reps with perfect technique are better than sets of 10 where the last several reps are forced and sloppy. The emphasis is on QUALITY, not speed.

Levels 3/4
20 Ring Muscle Ups (level 3 – 30 MU kneeling/band assisted)
50 Toes to Bar
100 Air Squats
3 minutes Pike Stretch

Level 2
50 Ring Rows
50 Box Dips
50 Hanging Leg Lifts (lift to L position)
50 Air Squats
3 minutes Pike Stretch

Levels 0/1
30 Ring Rows
30 Box Dips
50 Hanging Knee Tucks
50 Air Squats
3 minutes Pike Stretch

Lift
Levels 2-4
5 x 5
Back Squat

Sets across at 75% (or 5# heavier than last 5×5)

Level 0/1
5 Sets
8 Double Kettlebell Front Squats
5 Plyo Step-ups