SPORT MONDAY:
Jerk- 5 sets/2 mins each/max effort
(competition bell weight)
REST
Snatch - 5 sets/2 mins each(1min each arm)/max effort
(less than competition bell weight)
or
For GPP/MetCon: GRIFF 

TUESDAY:
10sets x 10reps
Double Kettlebell Deadlifts
Strict Chin-Ups
or
For GPP/MetCon: MR. JOSHUA

WEDNESDAY:
10sets x 10reps
Double/Single kettlebell Strict Press
Ring Rows
or
For GPP/MetCon: JT

THURSDAY:
10sets x 10reps
Double Kettlebell Front Squats
Strict Pull-Ups
or
For GPP/MetCon: MICHAEL

SPORT FRIDAY:
Double Jerk(men) &
Single Jerk(women, one switch)
10min TEST set, 75% - 85% of Max Effort
w/ Competition bell weights
&
One Arm Snatch
10min Test set, 75% - 85% of Max Effort
w/Competition bell weight
one switch
or
For GPP/MetCon: JOSH

REST SATURDAY

SPORT SUNDAY:
Jerk- 5 sets/2 mins each/max effort
(less than competition bell weight)
REST
Snatch - 5 sets/2 mins each(1min each arm)/max effort
(competition bell weight)
or
FOR GPP/MetCon: JASON

POST RESULTS EACH DAY TO COMMENTS!

Sport Monday:
12min Test Sets of your Jerk & Snatch w/less than competition weight!

Tuesday, Wednesday & Thursday:
Find your 1rep max of Barbell Deadlift, Double Kettlebell Strict Press and Barbell Front Squat!
(use these 3 days to find your max efforts of each of these lifts!)

Friday:
Turkish GetUps with light/medium weights, 20reps each arm!

Saturday:
IKFF Northwest Kettlebell Spring Invitational, TACOMA WASHINGTON!

Sunday:
REST DAY!

POST ALL RESULTS TO COMMENT SECTION BELOW!

GOOD LUCK TO ALL ATHLETES THIS WEEKEND!

SPORT MONDAY:
One Arm Snatch
8sets of 14reps each arm
(rest as needed)
or
6reps each arm EMOTM for 14mins
(competition bell weight)
or
For GPP/MetCon: NICOLE 

TUESDAY:
4sets x 4reps
Deadlifts
Pull-Ups
or
For GPP/MetCon: NICOLE

WEDNESDAY:
4sets x 4reps
Double/Single kettlebell Press'
Ring Rows
or
For GPP/MetCon: NICOLE

THURSDAY:
4sets x 4reps
Front Squats
Chin-Ups
or
For GPP/MetCon: NICOLE

SPORT FRIDAY:
Double Jerk(men) &
Single Jerk(women, one switch)
10min TEST set, 75% - 85% of Max Effort
w/ Competition bell weights
&
One Arm Snatch
10min Test set, 75% - 85% of Max Effort
w/Competition bell weight
one switch
or
For GPP/MetCon: NICOLE

REST SATURDAY

SPORT SUNDAY:
Double Jerk(men)
8sets of 14reps
(rest as needed)
or
8reps EMOTM for 16mins
&
Single Jerk(women)
8sets of 12reps each arm
(rest as needed)
or
6reps each arm EMOTM for 16mins
(with competition bell weight)
or
FOR GPP/MetCon: NICOLE

POST RESULTS EACH DAY TO COMMENTS!

SPORT MONDAY:
One Arm Snatch
10sets of 10reps each arms
(rest as needed)
or
8reps each arm EMOTM for 12mins
(competition bell weight)
or
For GPP/MetCon: KELLY 

TUESDAY:
6sets x 6reps
Deadlifts
Pull-Ups
or
For GPP/MetCon: LINDA

WEDNESDAY:
6sets x 6reps
Double/Single kettlebell Press'
Ring Rows
or
For GPP/MetCon: LYNNE

THURSDAY:
6sets x 6reps
Front Squats
Chin-Ups
or
For GPP/MetCon: MARY

SPORT FRIDAY:
Double Jerk(men) &
Single Jerk(women, one switch)
10min TEST set, 75% - 85% of Max Effort
w/ Competition bell weights
&
One Arm Snatch
10min Test set, 75% - 85% of Max Effort
w/Competition bell weight
one switch
or
For GPP/MetCon: NANCY

REST SATURDAY

SPORT SUNDAY:
Double Jerk(men)
10sets of 14reps
(rest as needed)
or
10reps EMOTM for 14mins
&
Single Jerk(women)
10sets of 8reps each arm
(rest as needed)
or
6reps each arm EMOTM for 14mins
(with competition bell weight)
or
www.tacticalstrengthchallenge.com
May 6th, 2012!

POST RESULTS EACH DAY TO COMMENTS!

SPORT MONDAY:
One Arm Snatch
12sets of 6reps each arms
(rest as needed)
or
6reps each arm EMOTM for 12mins
(competition bell weight)
or
For GPP/MetCon: KELLY 

TUESDAY:
8sets x 8reps
Deadlifts
Pull-Ups
or
For GPP/MetCon: LINDA

WEDNESDAY:
8sets x 8reps
Double/Single kettlebell Press'
Ring Rows
or
For GPP/MetCon: LYNNE

THURSDAY:
8sets x 8reps
Front Squats
Chin-Ups
or
For GPP/MetCon: MARY

SPORT FRIDAY:
Double Jerk(men) &
Single Jerk(women, one switch)
10min TEST set, 75% - 85% of Max Effort
w/ Competition bell weights
&
One Arm Snatch
10min Test set, 75% - 85% of Max Effort
w/Competition bell weight
one switch
or
For GPP/MetCon: NANCY

REST SATURDAY

SPORT SUNDAY:
Double Jerk(men)
12sets of 12 reps
(rest as needed)
or
12reps EMOTM for 12mins
&
Single Jerk(women)
12sets of 6reps each arm
(rest as needed)
or
6reps each arm EMOTM for 12mins
(with competition bell weight)

POST RESULTS EACH DAY TO COMMENTS!

SPORT MONDAY:
One Arm Snatch
up to 5mins each arm then 3mins rest
2-3 rounds
(competition bell weight)
or
For GPP/MetCon: GRACE 

TUESDAY:
10sets x 10reps
Deadlifts
Pull-Ups
or
For GPP/MetCon: HELEN

WEDNESDAY:
10sets x 10reps
Double/Single kettlebell Press'
Ring Rows
or
For GPP/MetCon: ISABEL

THURSDAY:
10sets x 10reps
Front Squats
Chin-Ups
or
For GPP/MetCon: JACKIE

SPORT FRIDAY:
Double Jerk(men) &
Single Jerk(women, one switch)
10min TEST set, 75% - 85% of Max Effort
w/ Competition bell weights
&
One Arm Snatch
10min Test set, 75% - 85% of Max Effort
w/Competition bell weight
one switch
or
For GPP/MetCon: KAREN

REST SATURDAY

SPORT SUNDAY:
Double Jerk(men) &
Single Jerk(women)
5min sets(5min each arm women) then 3mins rest
2 rounds for WOMEN & 3 rounds for MEN
(with competition bell weight)

POST RESULTS EACH DAY TO COMMENTS!

We have been crazy busy over the past two weeks with our Kettlebell sales, WODs will be back up this Sunday the 15th! - CoachPain