Tuesday, August 26, 2014

A. BRUTES – EVENT 2: Max Effort Ladder (AnAl Power) Anaerobic Alactic Power (this means the event it is short enough that you do not create lactic acid). This is a test of strength.

Complete Max Effort Clean & Jerk
Females – 65-75-85-95-105-115-125-135-145-155-165-175#
Males – 155-165-175-185-195-205-215-225-235-245-255-265#
FOR MAX WEIGHT
Athletes start at the lowest weight and move through the ladder until they cannot complete the weight successfully. Both partners will move together and will have 50 seconds between the 2 of them to complete the weight, there will be 10 seconds transition time given. If partner 1 fails, both partners still continue through the ladder with only partner 2 attempting the weights. Attempts cannot be started until the signal of “go” is given, and must be finished before the buzzer goes.
Scoring: Athletes will receive total weight completed plus one point for the clean and one point for the jerk. Both the Clean and Jerk must be completed to be allowed to move on to next weight.
MOVEMENT STANDARDS
Clean & Jerk: Athlete must bring the bar to their shoulders, then get the weight over their head in full lock out position (elbows, shoulders, hips and knees in one straight line). Any type of clean (power, full, spilt, etc) as well as any type of overhead movement (press, push-press, push-jerk, split jerk, thruster, etc) is permitted as long as the standards are met. Athlete needs to wait for the judges “down” signal before lowering the bar.

NOTE - I recommend you work with a third person so that he or she can change the weights for you.  Make sure you have all the weights in front of you before you begin. You do not want to be scrambling for weights after the timer starts.

If you are not ready for max effort lifts (which is completely fine), please do the following:
5 sets of 3 for Intermediate
5 sets of 5 for beginners
The ONLY people who should do Event 2 are those that have either had practice doing max efforts or have been doing 3s and have no major technical issues. Ask your coach if you are unsure.  

B.
BRUTES – EVENT 3: Heavy Sprint (AnL Endurance) Anaerobic Lactic Endurance - Expect to feel the burn on this one. 
AMRAP in 2 mins of:
2 185/315# Deadlifts
4 Lateral Bar Burpees
Rest 2 mins
AMRAP in 2 mins of:
5 Pull-Ups
4 Mat-Facing Burpees
FOR REPS
Athletes share the work, tagging each other as each round is complete. Partners will start behind the line, on the “go” signal partner 1 completes 2 deadlifts and 4 lateral bar burpees, then returns to the line and tags partner 2, who completes the same. This is repeated for as many reps as possible in 2 minutes. There is 2 minute break, in which the athletes will transition to the next station. Partners will start behind the line, on the signal “go” partner 1 completes 5 pull-ups and 5 Mat-facing burpees, then returns to the line and tags partner 2 to complete the same. This is repeated for as many reps as possible in 2 minutes.
Scoring: teams will be given a score of total reps completed in the 2 minute period. Each 2 min AMRAP is scored separately. If band is used for pull-ups, this will automatically score that team under any team that choose not use the optional band.
MOVEMENT STANDARDS
Deadlift: Bar starts on the floor and athlete must lift weight to full lock out position (shoulders behind bar, and hips and knees fully extended). Dropping of the weight is permitted.
Lateral Bar Burpee: Athlete must start by touching both chest and thighs to the ground, to clear the bar a 2-foot take off is required – this is one rep.
Pull-Up: The pull-up must be started with arms at full extension (elbows straight) hanging from the bar without their feet touching and finish the pull-up with their chin clearly passing the horizontal plane of the bar. Any type of pull-up is permitted (strict, kipping, butterfly).
*option – a green band will be available for those athletes needing assistance. If the band is used by either partner at any time in the workout, this will automatically score them below any team that choose not to use this option.
Mat-Facing Burpee: Athlete must touch both their thighs and chest to the floor facing the plate and then must finish with both feet on top of the plate at the same time for the rep to be complete. Full extension IS required on the top of the plate, but athlete may step or jump off and on however they wish

BEGINNERS:  
No clock:
5 deadlifts
5 incline push ups @ 51x1
rest 90 sec. 
3 sets

5 ring rows @ 31x1
5 mat facing burpees
Rest 90 sec
3 sets