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Tactical Strength Results - Queensland

March 22, 2006

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What a great day! We had four competitors and everyone pulled personal bests.

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Fast Tens- Kettlebell Quick Lifts

After reading the new Hard-Style from Dragondoor. I am keen to give the fast tens program a hit. Looks tough. I will probably only last a few weeks on this program i will let you know how i go. First session tonight....... Arhh.

Force Recon: Traditional Russian Strength

A brillant session this afternoon. We followed a workout called Force Recon: A workout by Pavel Tsatouline: Here is the program unaltered Force Recon: Workout - Extreme Endurance and Strength Day 1 -Weighted pull-ups -5x5 -Alternate the pull-ups with cleans and presses (military, not push presses!) -2x24kg KBs, also 5x5 -Rock bottom front squats with a one second pause -2x32kg KBs -5x5 -Snatch with a 32kg KB -5 sets, hard but not to failure -Alternate the snatches with strict hanging leg raises -5 sets Day 2- rest Day 3 -One arm C&Js with a 32kg KB -10 min, play it by ear -Heavy abs -5x5 -Pull-ups -100 total -Alternate pull-ups with front squats, sets of 10 with 2x24kg KBs -Snatches or swings with a 24kg KB -alternate sets of 10-20 with 90m jogs (not sprints! the jog is for recovery) for as long as you can handle it -Cough up a hairball! Day 4- rest Day 5 Start over Start over. After three weeks reduce the reps by 50% for a week -very important! Use weights you can handle! Buil

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