Two primary goals for Fall of 2018 – Defend 1st place finish in the Strongfirst – Tactical Strength Challenge and get a thumbs up on the Sinister Program by Strongfirst. This involves 10 1 arm swings with the 48kg bell every thirty seconds for 5 minutes for a total of 100, and then completing 1 Get Up per minute for 10 minutes with the 48kg bell. So, Programming is as follows…
Pushups – 5 sets of 12,9,6,5,5 with weights 35lbs, 45lbs, 55lbs respecitively on by back. Each set is done on 3 minutes with a tempo of 3-2-1 (3 secs down, 2 sec pause, 1 sec up)
Kettlebell Snatch VO2 Protocol: 36s on/ 36s off for 18 rounds using the 24kg. 17 reps on first two rounds and 16 reps for the remainder – building up 1 rep and 1 round per week.
Step Mill – 45s on/ 15s off for 10 rounds – total floor accumulation – 53 floors