BRUTES – EVENT 5: REGIONAL FINAL (Aer Skill)
If you do not have pistols, go to a box. No kipping pull-ups? Go ring rows.
Beginners:
10 pistols
10 ring rows (controlled tempo)
7 hang power clean
rest 60 sec.
5 sets
Complete for time:
80 Alternating Pistols
28 Pull-ups/C2B Pull-ups
20 115/175# Hang Power Cleans
FOR TIME
The
final workout is for the top 12 teams, in both female and male
divisions. Athletes will share the work in sets; pistols are shared by
sets of 8, Pull-ups are shared by sets of 7, and power cleans are shared
by sets of 5. Each partner must finish their set of reps before other
partner can rotate in. Once all work is complete, and both partners
cross the finish line, the time is stopped.
Scoring:
total time to complete. 13min time cap (for every rep that is not
completed within the time cap, 1 second will be added to the teams
time).
MOVEMENT STANDARDS
Alternating Pistol:
Athlete must stand on one foot with other leg at full extension (knee
locked out), then must come to a full depth one-legged squat on standing
leg (crease of hip below the top of the knee) and return to full
extension with control, and without other leg touching the ground. Each
rep must be alternated between legs and must be successful before being
credited with any other successful attempts on the other leg. Athlete
may hold foot if they wish. Pistols will be done on lane mat.
Pull-Up/C2B Pull-up:
The pull-up must be started with arms at full extension (elbows
straight) hanging from the bar without their feet touching the floor and
finished with chin clearly passing the horizontal plane of the bar. For
the Chest-to-Bar Pull-up any part of their body below their clavicle
must touch the bar (shoulders do not count). Any type of pull-up is
permitted (strict, kipping, butterfly). No optional band will be given.
Hang Power Clean:
Athlete will start the movement with the bar at their hips. They then
can slide the bar as far as they want down their thighs as long as it
does not pass below their knee cap, then bring the bar to their
shoulders and stand in full extension (shoulders, hips, and knees in one
straight line) with the elbows in front of the vertical line of the
bar. Any type of clean is permitted (squat, power, split. Etc) as long
as the standards are met.
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