Monday 9/26/16

Monday 9/26/16

Huge thank you and congratulations to everyone that came to Dobbins on Saturday!! We had a great turnout and beautiful weather (and some folks even got the scenic Dobbins tour…). Shout out to everyone that came over to Creatwood Tavern afterwards for lunch. We hope everyone had a great time and we look forward to taking a military field trip in the future!

Checkout the day in photos here.

Up Next:

Tactical Strength Challenge has finally arrived. The competition is this Saturday.

Competitors: Weigh-ins will start at 9 am. Be sure your shins are covered for the deadlift. We will follow standard USAPL guidelines for the deadlift. Our very own American record holder, Becci Holcomb, will be the head judge for the platform. No lifting aids are allowed for any event, not including approved belts and sleeves. Shoes are required for the deadlift. Wraps, gymnastics grips, gloves, etc. are not allowed. If you have a question regarding gear, please check the TSC rules. 

Guests: More than welcome to come cheer you on!!

Everyone else: 9:30 Class is cancelled. Open gym is available at 10:30 am. The TSC has priority on equipment and space. Please do not distract the competitors while lifts are being performed.

Level 3 Test – Saturday, October 8th @ 10:30 am

Level 1/2 Test – Monday, October 3rd @ 7:00 pm

Both of these tests are available for sign up now.

New You Challenge – Starts October 10th! Intros going on now. 

This challenge is for women only. $250 includes 6 weeks of 3 classes per week, a nutrition plan and 24/7 coach support. Spots are filling up very fast. If you have a friend that wants in, have them contact us ASAP! 

Warmup

Dynamic Athletic Movement 

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

Lift

Levels 3/4

Take 15 Minutes to work up to a heavy single Squat Clean.
Then 6 Minutes E2MOM
3 Squat Cleans at 75-80% of today’s heavy single 

Level 2

5x
3 Power Cleans at 70% (calculate from most recent 1RM)
Rest 30 seconds
30 second Hanging L 

Levels 0/1

5x
5 Kettlebell Clean + Squat (Double KB)
Rest 30 seconds
30 second Hanging Knee Tuck
Rest 60 seconds

Conditioning

“Waveburst”

8 minutes AMRAP
5 Hang Power Cleans
15 Push-ups 

L4 – 155/125
L3 – 135/95
L2 – 95/65
L0/1 – 2KB Cleans, 10 reps box push-ups