OH Pistols, 2012 Regional Team Event 2, 1000m Row, 25 Pistols, 15 Hang Clean 100/61kg

Super Youth 4:30pm

(A) Pistol Squat Technique, Progressions (if you have a pistol accumulate up to 50 reps)

(B) Build to a 1rm Squat Clean-(Remember stay within the limitations of your movement)

(C) Indvidually complete 1000m Run, 25 Air Squats, 15 Hang Power Clean 60/40kg 

Beginner 6am & 7:30pm

(A) 1 Power Clean + 1 Front Squat-Work within the limitations of your movement

(B)  Indvidually complete 1000m Run, 25 Air Squats, 15 Hang Squat Clean 

Intermediate 6am & 6:30pm

(A) Pistol Squat Technique, Progressions (if you have a pistol accumulate up to 50 reps)

(B) Build to a 1rm Squat Clean-(Remember stay within the limitations of your movement)

(C) Indvidually complete 1000m Run, 25 Air Squats, 15 Hang Power Clean 60/40kg 

Advanced 5:30pm

(A) OH Pistol Squat 3 x 3 

(B) 2012 Regional Event 2 Team-Row 1000m, 25 Pistol Squats, 15 Hang Clean 100/61kg (Power or Squat)

   

Focus- (A) If you don't have Overhead Pistol then get one. If you don't have a pistol squat then use this time to work on progressions and mobility and air squat in part B (B) We are doing this as a team, so if 8 turn up it is a team of 8, just follow through. The weight should be heavy for you, so if you have a 100kg hang clean, use the weight and do it in singles, otherwise scale as needed but no less then 90% of your 1RM.