Super Youth
(A) Warm Up, Technique, Deadlift (build to starting weight)
(B) Individually-3 Rounds of 10 Deadlifts,10 D/U
(B) Individually-3 Rounds of 10 Deadlifts,10 D/U
Recover & Set Weights for Part C
(C) Individually-3 Rounds of 10 Back Squats, 10 TTB
Beginner/Intermediate
(A) Warm Up, Technique, Deadlift(build to starting weight)
(B) Individually-3 Rounds of 10 Back Squats,10 Box Jumps
Recover & Set Weights for Part C
(C) Individually-3 Rounds of 10 SDHP, 10 Burpees
Recover & Set Weights for Part D
(D) Individually-Death by thrusters
Advanced
(D) Individually-Death by thrusters
Advanced
(A) Snatch Grip Deadlift to starting weight of Part B
(B) Individually-3 Rounds of 10 Deadlifts 100/70kg,10 Burpees then max rep D/U until the last person finishes.
Recover
(C) Individually-3 Rounds of 10 Back Squats 60/40kg 10 Burpee Box Jump Overs 24/20 then max rep TTB until the last person finishes.
Focus- (A) If you are unable to SGDL to starting weight then change to regular grip to find starting weight for B (B) Score is D/U (C) Score is TTB
work out 1 - time 3:27
ReplyDeletework out 2 - time 3:45
work out 3 - got up to round 9 before my shoulder gave in.
loved tonight's work out bring on the games :-)
(A) Snatch gripped til 60kg as I wasn't getting the shrug any heavier.
ReplyDeleteSnatch grip feels strange but gives a bit of insight to what a heavy snatch would be like (considering I get nervous at anything over 35 with a wide grip, I was lifting 60kg tonight!)
(B) 41 Rx
(C) 8 Rx
Felt like I was moving so slowly in B & C, and willing myself to go faster didn't do anything!
Awesome to see the intermediate group before us really smashing those thrusters!
PT Session
ReplyDeleteA) Snatch Grip Deadlift to 80kg
B) Modified 3 RFT + 1 min max Double Unders
(10 x 100kg DL, 10 Burpee Box Jump overs)
Time 7:45 + 30 D/U
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