Friday, August 30, 2013

A. Beginners: hang power clean and jerk 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Clean and Jerk - daily max plus 1 set of doubles. (take no more than 10 minutes to hit your daily max.  

B. AMRAP in 25 minutes:
L sit to front lever with 3 sec hold x 5 reps
Lizard crawl x 1/2 gym floor
30 sec accumulated handstand
1 arms only rope climb

Intermediate:
15 sec front lever or 5 stall bar skin the cats @ 30x1
Lizard crawl x 1/2 gym floor
15 sec accumulated handstand
1 rope climb using legs.

Beginners:
5 stall bar skin the cats @ 30x1
lizard crawl x 1.2 gym floor
30 sec chest to wall handstand
3 rope climbs from plank position

BEASTS: 1-rep Deadlift/Hang Clean/Thruster Complex every 60 seconds with progressively heavier barbells.
Athlete will have 50 seconds to successfully complete one Deadlift/Hang Clean/Thruster Complex at the weight on the bar. If successful, they will have 10 seconds to move to the next bar. They will start at the lowest weight and keep progressing through the ladder of increasing weights until they can no longer complete the full complex withing the 50 seconds. Partial points will be given for each movement successfully completed.
SCORING: Highest weight (Partial point for successful DL = .1, Clean = .2)
WEIGHTS:
females – #95-105-115-125-135-145-155-165-175-185
males – #150-165-180-195-210-225-240-255-270-285

BRUTES: 1-rep Deadlift/Hang Clean/Thruster Complex every 60 seconds with progressively heavier barbells.
Athletes will have 50 seconds (between the 2 of them) to successfully complete one Deadlift/Hang Clean/Thruster Complex at the weight on the bar. If successful, they will have 10 seconds to move to the next bar. They will start at the lowest weight and keep progressing through the ladder of increasing weights until they can no longer complete the full complex within the 50 seconds. If athlete 1 successfully completes the complex, but athlete 2 does not, athlete 1 keeps moving through the higher weights on their own. Partial points will be given for each movement successfully completed.
SCORING: Highest combined weights (Partial point for successful DL = .1, Clean = .2)
WEIGHTS:
females – #75-85-95-105-115-125-135-145-155-165
males – #100-115-130-145-160-175-190-205-220-235

STANDARDS:

DL/HANG CLEAN/THRUSTER COMPLEX:
DEADLIFT: Bar starts on the ground. Athlete must finish with knees and hips locked out and shoulders behind bar.
HANG CLEAN: Bar may not pass below the top of the knee. At the top position, the bar must finish resting on your shoulder (some point of contact) with elbows in front of the bar. You may do a power clean or a full clean, and right into the thruster if you wish (do not have to come to standing position before thruster).
THRUSTER: Athlete must come down to the full front squat position, crease of hip below the top of the knee while bar in contact with shoulders. Bar must finish overhead under control with feet together and full lock out of knees, hips, shoulders and elbows. Movement must be done in one fluid motion, with no pause or re-bending of the knees – ie no front squat then press or no push jerks allowed.
If you fail at some point in the complex, you will have to start from the beginning of the complex again. You can not start where you left off. Example: if you get the clean but fail the thruster, you must start with the bar on the ground, do the deadlift again, the hang clean again, and then attempt your thruster again for a successful complex.