Super Youth 4:30pm
(A) Build to a 1RM Split Jerk
(B) Individually 4 Rounds of 3 Clean 60/40kg, 10 HR Pushup, 400m Run
Beginner 6am & 7:30pm
(A) Split Jerk-Work within the limitations of your movement
(B) Individually 4 Rounds of 10 Med Ball Clean 9/6kg, 10 HR Pushup, 400m Run
Intermediate 6am & 6:30pm
(A) Build to a 1RM Split Jerk
(B) Individually 4 Rounds of 3 Clean 60/40kg, 10 HR Pushup, 400m Run
Advanced 5:30pm
(A) Split Jerk-Build to 90% 1RM then 3 attempts for ME
(B) Individually 4 Rounds of 3 Clean @ 80% 1RM, 10 HSPU
(C) As a team run 5km total for time. 20min cap
Focus- (A) Find your feet before you add weight (B) This is a heavy load, but manageable (C) If you are then only one to turn up then it's 5km for you. Partition however you like, 1 person running at one time. The top guys and girls run sub 20min on their own
A) New 1RM @ 85kg, still need to work technique.
ReplyDeleteB) 80kg Clean + HR Push Ups - 6:00
C) 3 x 200m contribution
(A) 55kg ME - couldn't get the 57.5 and am so keen to see a 60 soon. Need to work on technique.
ReplyDeleteWorked on HSPU after, kind of understanding the kip more but fatigue so easily so can't practice much.
(B) 45kg Clean & HR pushups: 4:39 - should have been quicker but I finished at 3 rounds, then discovered it was 4!! TNGed the last three cleans!!
(C) The 200m strategy was great, but the 3rd/4th run sucked for me! Awesome team spirit throughout though, was really good.