This is an intermediate/advanced level 3-day/week program with 2 additional OPTIONAL days geared towards training to compete in the StrongFirst Tactical Strength Challenge in the OPEN Division (for women, could be either 12kg or 16kg).
If you are training for the TSC in another division, you can still follow this program for the deadlift and snatch training.
This program trains the following three movements:
1) Build strength and volume for bodyweight pull-ups. (Weighted pull-up training IS included in this program.)
2) Increase 1 Rep Max for the barbell deadlift.
3) Increase endurance and max reps of snatches in 5 min with competition snatch size bell.
The program is comprised of 3 main training days (Days 1, 3, 5) with 2 additional OPTIONAL days (Days 2 & 4) for those who have 5 days/week to train.
EmpowerU Online Coaching
Artemis Scantalides, NASM-CPT, StrongFirst Team Leader Emeritus, Elite Instructor (SFL, SFB, SFG II), & Iron Maiden, CK-FMS, DVRT I, Pn1
Artemis is a former Ballet Dancer turned Kung Fu Black Belt and the 9th woman in the world and the lightest woman to date as of July 25, 2014 to complete the Iron Maiden Challenge (24kg-53lbs Weighted Pull-up, Strict Military Press, and Pistol Squat). Based upon her dance and martial arts background, Artemis is focused on helping clients to develop great movement before building strength on top of that movement. Artemis believes that any goal is possible as long as you train for it and she proved it by completing the Iron Maiden Challenge as a lightweight. As former Co-Owner and CEO of Iron Body Studios, Performance Conditioning Specialist for Cirque du Soleil, Owner of Iron Body Training Systems, Author of the Blog Iron Body By Artemis, Creator and Founder of the I Am Not Afraid To Lift workshop series, and former ReebokONE Fitness Ambassador, Artemis seeks to empower women through strength as she continues to encourage and inspire women to not be afraid to lift weights and she swears by kettlebell training and strength training, as she states: “Kettlebell training and strength training not only strengthened and changed my body, but also my mindset.” ***** Eric Gahan, MS, LAT, ATC, SFG, CSCS, CK-FMS, DVRT I Eric’s eye for movement began while working with Division I athletes in undergraduate studies at Canisius College and then continuing at the University of Kentucky. Professionally Eric has worked with athletes from St. Bonaventure University, the University of Mississippi and future MLB/NFL players. Eric served as the Senior Athletic Trainer for football at the University of Mississippi and Senior Athletic Trainer at Boston University and Head Therapist for Cirque du Soleil located in Las Vegas, Nevada. This experience has helped Eric develop a keen eye for helping athletes and clients merge the gap from injury to return to high level of fitness. After previously co-owning Iron Body Studios and EmpowerU Online Coaching with his wife, Artemis, Eric now works as the Director of Sports Medicine for Tulane University in New Orleans, Louisiana. *****© 2024 EmpowerU Online Coaching All rights reserved.
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