When training, you need goals to aim for.

 

WOMENS TRAINING GOALS  Level 1 – WARRIOR  Level 2 – SPARTAN  Level 3 – NINJA  Level 4 – JEDI
Turkish get up – 1 rep on each side          16kg           20kg           24kg           28kg
Military press – 1 rep on each side           14kg           16kg           20kg           24kg
Squat – 5 reps           24kg           28kg           32kg           40kg
Clean – 5 reps each side           16kg           20kg           24kg           28kg
One hand swing – 15 reps each side           16kg           20kg           24kg           28kg
 Snatch test – 100 reps inside 5 mins          12kg           14kg           16kg          20kg

 

MENS TRAINING GOALS  Level 1 – WARRIOR  Level 2 – SPARTAN  Level 3 – NINJA  Level 4 – JEDI
Turkish get up – 1 rep each side           20kg           24kg           32kg          36kg
Military press – 1 rep each side           20kg           24kg           32kg          36kg
Squat – 5 reps           2x20kg           2x24kg         2x28kg         2x32kg
Clean – 5 reps each side           24kg            28kg           32kg           36kg
One hand swing – 15 reps each side           24kg            28kg           32kg           36kg
Snatch test – 100 reps inside 5 minutes           16kg            20kg           24kg           28kg

 

You will have the opportunity to display these feats every 8 weeks at the same time as the snatch test.

A certificate will be issued upon proving your strength and conditioning for each level.

New trainees – do not rush to attain level 1, you are still learning good technique and laying a foundation of strength.

The rules for each skill

Turkish get up – The vertical arm must be locked out for the duration, the movement must be executed in a safe and controlled manner. Slumping to the ground will be a no count, dropping the bell will be a no count.

Military press – The pressing arm must visibly lock out in a vertical position. A dip at the legs is not allowed and will be a no count.

Squat – The trainee can choose to squat one or two bells. The knee crease must go lower than the hip crease, the heels must remain on the floor. Dropping the weight is a no count.

Clean – The bell will be cleaned from the floor and repeatedly cleaned for 5 reps. Excessive hip rotation will be deemed a failure, if the bell fails to land in the rack will also be a failure.

One hand swing – The bell will be hiked between the legs for 15 consecutive swings to chest height on both arms. If neutral spine is lost, this is a failure, if the bell is not parked safely, this is a failure. Total control must be maintained through out.

Snatch test – The trainee will snatch the bell 100 times inside 5 minutes, the bell can be parked at any point and multiple hand switches are allowed.

You fail if –

The bell is not locked out in a vertical position

The bell slips out of your hand

You touch the bell with your free hand on the decent

You do not get 100 reps inside the 5 minute time frame.

 

 

“All who have accomplished great things have had a great aim, have fixed their gaze on a goal which was high, one which sometimes seemed impossible” – Orison Swett Marden

 

Good luck!