Super Youth 4:30pm
(A) Build to 1rm Snatch
(B) Individually 5 Rounds 5 OHS 60/40kg, 20 Double Unders
Beginner 6am & 7:30pm
(A) 1 Power Snatch + 1 OHS-Work within the limitations of your movement
(B) Individually 5 Rounds of 5 Squat Snatch, 10 Double Unders
Intermediate 6am & 6:30pm
(A) Build to 1rm Squat Snatch
(B) Individually 5 Rounds 5 OHS 60/40kg, 20 Double Unders
Advanced 5:30pm
(A) Find 1RM Snatch Balance then 1RM Overhead Squat
(B) Individually for Max Weight- EMOTM 20 Double Unders then 1 Snatch starting at 50kg for males and 35kg for females adding 5kg each lift for males and 2.5kg for females each lift. If you miss a lift you may re-attempt within the minute but once your minute is up your done.
Focus- (A) Use Racks (B) Team up and be Pit Crew for each other and scale as necessary. Below are the regional weights for this ladder in pounds
Women's weights (pounds): 105, 115, 125, 130, 135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185.
Men's weights (pounds): 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285, 295.
a) 24.4kg full snatch :-( not happy with this but still working on the full snatch.
ReplyDeleteb) 7:11 completed 20 double unders unbroken
(A) 1RM Snatch Balance - a very dogdy 50kg, so I will only take the 45. (PB from 40)
ReplyDelete1 RM OHS - 55kg, very shaky and only equal to my PB.
Wide grip felt shocking throughout. Weak as.
(B) No surprise I was out at 40kg, but continued with double unders and wound back to 35 to do remainder of rounds, while everyone else finished. Then Pit crewed for Lachy with his cleans & Mel with Snatch.