1RM Strict HSPU & 1RM Back Squats, 2012 Regional Event 4-Team Modified

Super Youth 4:30pm

(A) HSPU Technique, Progression & Practice

(B)  Back Squat-EMOTM for 10mins 2 Reps @ 75% of 1RM. 

(C) In teams of 2 for time (15:00 Cap)-75 Back Squats 50/35kg, 50 Pullups, 25 Shoulder to Overhead  50/35kg 75 Front Squats 40/30kg, 50 Pullups, 25 Shoulder to Overhead 40/30kg, 75 OHS 20/15kg, 50 Pullups,  25 Shoulder to Overhead 20/15kg 

Beginner 6am & 7:30pm

(A) Back Squat-Work within the limitations of your movement

(B)  In teams of 2 for time (15:00 Cap)-75 Back Squats, 25 Pullups, 25 Shoulder to Overhead, 50 Front Squats, 25 Pullups, 25 Shoulder to Overhead, 25 OHS, 25 Pullups,  25 Shoulder to Overhead 

Intermediate 6am & 6:30pm

(A) HSPU Technique, Progression & Practice

(B)  Back Squat-EMOTM for 10mins 2 Reps @ 75% of 1RM. 

(C) In teams of 2 for time (15:00 Cap)-75 Back Squats 50/35kg, 50 Pullups, 25 Shoulder to Overhead  50/35kg 75 Front Squats 40/30kg, 50 Pullups, 25 Shoulder to Overhead 40/30kg, 75 OHS 20/15kg, 50 Pullups,  25 Shoulder to Overhead 20/15kg 

Advanced 5:30pm

(A) Strict HSPU-Retest 1RM 

(B) Back Squat-Retest 1RM

(C) In teams of 2 for time (15:00 Cap)-75 Back Squats 62.5/42.5kg, 50 Pullups, 25 Shoulder to Overhead 62.5/42.5kg, 75 Front Squats 40/30kg, 50 Pullups, 25 Shoulder to Overhead 40/30kg, 75 OHS 30/20kg, 50 Pullups,  25 Shoulder to Overhead 30/20kg    

  

Focus- (A) Do A in between sets of B (B) Do A in between sets of B  (C) Once the bar leaves the ground it cannot touch the ground again until the workout is complete. If the bar touches the ground it is an automatic 1min penalty.