We had a great time with the Inaugural Liftoff competition this Saturday: lots of PRs in every lift, and the competitors are already talking about doing it again next year! I want to thank again all the volunteers who helped with loading bars and setting up and breaking down everything, the judges for their impartial and perspicacious assessment, as well as Dave and Vanessa PrettyStrong for announcing and tracking everyone’s lifts and keeping score, the competitors who spent several hours pushing themselves to the limit and encouraging each other all the way, the spectators who came to cheer everyone on, and of course Ivy for promoting the competition online and to Niki for designing the sweet tshirts. -Mario

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
Reverse Getup
Switch hands

The kettlebell should not be set down at all during the 5 rounds. Select a light enough bell that you can get through all 50 reps without putting it down. If you need to rest, do it with the bell locked out overhead, or in the rack position. In the event you set the bell down before completing this complex, you owe a burpee penalty based on your level (L4 – 50, L3 – 40, L2 – 30, L1 – 20, L0 – 10).

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