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Friday 9/30/16

Tactical Strength Challenge – Tomorrow! Can’t wait to see PRs and Feats of Strength all morning! Weigh-ins at 9. Lifting starts at 10. 9:30 class is cancelled.

Level 1/2 Test: Monday, October 3rd. Get signed up here.

Level 3 Test: Several people are ready to test. If you keep upgrading yourself to the barbell, but haven’t demonstrated your efficiency on the platform, it’s time to put up. To those that have been testing through each level, diligently preparing and attacking shortcomings, it’s your time. So, stop, drop and get your name on the list. Saturday, October 8th at 10:30 am. 

***This is the last Level 3 Test of 2016.***

It should go without saying, but we’ll say it anywho, YOUR SHINS MUST BE COVERED TO DEADLIFT. If not, the kettlebells are waiting. But, it’s Friday. It’s Fall. Have some fun with your knee high selection. 

Need some knee high inspiration?? Our own PrettyStrong Powerlifting team has team sox you can order!! Check em out on SoxBox. 20% of the proceeds goes to the Independence Fund; a non-profit dedicated to assisting injured US military service Veterans. 

One week from today, Beer Friday….


Dynamic Athletic Movement

10 Minutes – Animal Locomotion
10 yd Downdog Walk
10 yd Lateral Ape Walk 


Levels 3/4

Take 15 Minutes to work up to a heavy single Deadlift.
Then 6 Minutes E2MOM
2 Deadlifts at 80-85% of today’s heavy single (do NOT use new 1RM)

Level 2

3 Deadlifts at 75% (calculate from most recent 1RM)
Rest 30 seconds
30 second Handstand hold

Levels 0/1

5 Kettlebell Sumo Deadlifts (Double KB)
Rest 30 seconds
30 second Practice kicking into handstand
Rest 60 seconds


“Blind Forensics”

Levels 3/4

10 Minutes AMRAP
5 Bar Muscle Ups
20 Alternating Double KB Farmer Lunges

L4 – 2×24/18
L3 – 12×22/16

Levels 0-2

10 Minutes AMRAP
10 Pull-ups 
10 Push-ups 
20 Alternating Lunges

L2 – 2×20/14, 2KB farmer hold lunges 
L0/1 – ring rows, box push-ups, single KB goblet lunges