We had a great time with the 5 Bar Liftoff meet this Saturday: lots of PRs in every lift–everyone performed really well. I want to thank again all the bar loaders and judges, Dave and Vanessa PrettyStrong for tracking everyone’s lifts, the participants who spent several hours pushing themselves to the limit and encouraging each other all the way, and the spectators who came to cheer everyone on.

Before we start the next training cycle we are going to take a week off of heavy barbell training and just hit some metcons–at least one Hero workout and maybe a Girl or two–as several of you have requested.

Warmup
Run to Sessions 2x
Hip Mobility
10 Downdog Push-ups

Kettlebell Warmup Complex

5x
1 Rep each exercise:
Swing
Clean and Push Press
Snatch
Windmill
Overhead Squat
Reverse Getup
Switch hands

Conditioning

“Circe”

5 Rounds, each one AFAP (rest 60 seconds between rounds)
30 minute limit

Levels 3/4
10 Back Squats
20 Pull-ups
10 Strict Handstand Push-ups
30 Alternating Goblet Lunges
Rest 60 seconds

L4 – BS ~50% of 1RM (no less than 135/95), Kb 32/24
L3 – BS ~50% of 1RM (no less than 135/95), Kb 28/22

***You may stagger start times by 1 minute to share a barbell with someone at the same weight.

Level 2
20 Wall Balls
15 Pull-ups
15 Push-ups
30 Alternating Goblet Lunges
Rest 60 seconds

Levels 0/1
30 Alternating Goblet Lunges
15 Push-ups
15 Squat Jumps
15 Ring Rows
Rest 60 seconds