Big congrats to everyone that completed the Tactical Strength Challenge on Saturday!! We had a great group of competitors from all over cheering each other on and shattering PRs. Results are being submitted to StrongFirst and we’ll have final rankings in a couple of days. We would like to thank Team PrettyStrong for running the deadlift event and Delaine Ross, owner of Condition Kettlebell Gym, for running the kettlebell snatch event. Shout out to the CFSQ members, friends (including the 4 legged ones) and family that came to support these atheletes. Next TSC is in April…

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
25 False Grip Ring Pull-ups
30 Ring Push-ups
120 Sec Hollow Rocks
25/leg Pistols to a box
3x 60sec pike stretch

Level 2
25 Chin-ups
30 Ring Push-ups
120 Sec Hollow Hold
100 Jumping Lunges (alternating)
3x 60sec pike stretch

Levels 0/1
30 Ring Rows
30 Ring Push-ups
180 Sec Hollow back practice
100 Lunges (alternating)
3x 60sec pike stretch

Lift
Level 1-4
5 x 2
Deadlift **Shins must be covered**

Sets across at 80%

Level 0
5 x 5-3-2 (light-medium-heavy)
Kettlebell Deadlift