Brock is in.

Tactical Strength Challenge: Sign up here. TSC Practice: This Sunday at 11:00am. Whether you’re signed up or still on the fence, come work the specific skills you need or make up deadlifts if you missed them this week. We can also talk about weight selection and snatch test strategy.

Next Weekend: Level Testing!! Registration is now open and REQUIRED. The new site will let you sign up in multiple places. It’s too easy.

Quick shout out to Bill B. Last night, I watched him working down dog holds on a box. Bill has been methodical and aggressive about his weaknesses after missing a couple of things on his last level test. I asked how the handstand practice was going. “I’m going to do it tonight.” He walked over to the wall and popped right up into the handstand. Everyone went nuts and it was pretty freaking awesome. And not to call you out, Bill…but, he was grinning from to ear to ear.

We’re starting to see just how useful the levels are. They are a simple framework of stability, strength and power skills. The test itself is a way to see where you are and what you should be working on. A few folks are a little resistant. Change sucks sometimes. We get that. But this change is good and Bill’s story isn’t isolated. Chris D. got his handstand this week too. Robert and Eric nailed the double unders. Several people have come up to us right after the test explaining that they were sure pullup, deadlift, whatever, failure was inevitable, but they passed. What’s better? The folks that stop us on a random day insisting that we get their test sheet because the impossible just became possible. And it’s just the beginning.

Warmup
Run to Sessions

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
25 Typewriter Pull-ups
50 Ring Push-ups
120 Sec Hollow Rocks
25/leg Pistols to a box

Level 2
25 Chin-ups
30 Ring Push-ups
120 Sec Hollow Hold
100 Jumping Lunges (alternating)

Levels 0/1
30 Ring Rows
30 Ring Push-ups
180 Sec Hollow back practice
100 Lunges (alternating)

Conditioning
Level 3/4
12 Minutes E2MOM
(Level 4 – 135/95, level 3 – 115/75)
3 Deadlifts
3 Hang Power Cleans
3 Front Squats
3 Push Presses

Level 2
12 Minutes E2MOM
3 Deadlifts
3 Hang Power Cleans
3 Front Squats
3 Push Presses

Level 0/1
12 Minutes E2MOM
Double Kettlebell Complex
5 Swings
5 Cleans
3 Front Squats
3 Push Presses