2011 Thruster Ladder, 70/50kg Thrusters and Rowing

Super Youth 4:30pm

(A) Thruster-EMOTM for 10mins 2 Reps @ 75% of 1RM. 

(B) Individually for Time-5 Thrusters 60/40kg, Row 300m, 4 Thrusters 60/40kg, Row 300m, 3 Thrusters 60/40kg, Row 300m, 2 Thrusters 60/40kg, Row 300m, 1 Thrusters 60/40kg, Row 300m

Beginner 6am & 7:30pm

(A) Thruster-Work within the limitations of your movement

(B)  Individually for Time-5 Thrusters 40/30kg, Row 300m, 4 Thrusters 40/30kg, Row 300m, 3 Thrusters 40/30kg, Row 300m, 2 Thrusters 40/30kg, Row 300m, 1 Thrusters 40/30kg, Row 300m

Intermediate 6am & 6:30pm

(A) Thruster-EMOTM for 10mins 2 Reps @ 75% of 1RM. 

(B) Individually for Time-5 Thrusters 60/40kg, Row 300m, 4 Thrusters 60/40kg, Row 300m, 3 Thrusters 60/40kg, Row 300m, 2 Thrusters 60/40kg, Row 300m, 1 Thrusters 60/40kg, Row 300m

Advanced 5:30pm

(A) Thruster-Retest 1RM if you missed it or 

(B) 2011 Regional Individual Event 2-Thruster Ladder Every 30sec1 Thruster 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 30sec but once your 30sec is up your done.

 

(C) Individually for Time-5 Thrusters 70/50kg, Row 300m, 4 Thrusters 70/50kg, Row 300m, 3 Thrusters 70/50kg, Row 300m, 2 Thrusters 70/50kg, Row 300m, 1 Thrusters 70/50kg, Row 300m

  

Focus- (A) Do A in between sets of B (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 Weights at Regionals (lbs):  105, 115, 125, 130, 135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185 Men Weights (lbs): 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285, 295 (C) If the rower is being used run 300m