Super Youth 4:30pm
(A) Shoulder Stability & Strength Warm Up
(B) Build to a ME High Hang Clean-(Remember stay within the limitations of your movement)
(C) Individually 3 Rounds for time 10 Thrusters 50/35kg, 10 Front Rack Lunges 50/35kg, 400m Run
Beginner 6am & 7:30pm
(A) Shoulder Stability & Strength Warm Up
(B) Hang Clean-Work within the limitations of your movement
(C) Individually 3 Rounds for time 10 Thrusters 40/30kg, 10 Front Rack Lunges 40/30kg, 400m Run
Intermediate 6am & 6:30pm
(A) Shoulder Stability & Strength Warm Up
(B) Build to a ME High Hang Clean-(Remember stay within the limitations of your movement)
(C) Individually 3 Rounds for time 10 Thrusters 50/35kg, 10 Front Rack Lunges 50/35kg, 400m Run
Advanced 5:30pm
(A) Shoulder Stability & Strength Warm Up
(B) High Hang Clean to a max weight of 60/40kg
(C) Individually 4 Rounds for time 5 Thrusters with Fat Grips on Bar 60/40kg, 10 Front Rack Lunges 60/40kg
3min Recovery before D
(D) 1 set of Max Reps B/W Front Squat then immediately 1 set of max rep BW Back Squats
(C) Individually 4 Rounds for time 5 Thrusters with Fat Grips on Bar 60/40kg, 10 Front Rack Lunges 60/40kg
3min Recovery before D
(D) 1 set of Max Reps B/W Front Squat then immediately 1 set of max rep BW Back Squats
Focus- (A) This needs to be completed in the warm up area before we start (B) Click Here for Demo (C) There will be 1 bar loaded for females and 1 for males. Each athlete will get at least 1 round with the fat bar (D) Once you max out the FS rack the weight and perform BS
(B) My HHC are better than my snatch, still 40kg felt quite heavy.
ReplyDelete(C) 7:34 but no cleans with the fat bar. My wrists were wrecked from this! Keen to get better with the fat grips.
(D) @ 65kg 4 or 5 reps FS (I can't remember if I failed on the 5 or 6), 11 reps BS - should have been 13!!
(E) Fat grip cleans working up to 40kg, and Double Unders.
a) Shoulder work
ReplyDeleteb) 5.40
3 rounds with fat grips. Thrusters felt great with fat grip all reps of thrusters unbroken
c) 60kg front squat 4 back squat 6 - legs were dead from going hard in the wod
d) handstand holds weighted pushups and fun on the pullup bar