Super Youth 4:30pm
(A) Individually complete Bench Press 10@60/5@35kg, 8@70/4@37.5kg, 6@80/3@40kg, 4@90/2@42.5kg, 2@100/1@45kg, 1@110/47.5kg alternating 6,5,4,3,2 Bar Muscle Ups Males & C2Bar Pullups 6,5,4,3,2 Females (25min Cap)
(Recover 5mins)
(B) Individually for time-Ring Dips Males & Pushups Females 12,10,8,6,4 alternating C2B Pullups 12,10,8,6,4 Males & Pullups 12,10,8,6,4 Females (15min Cap)
(B) Individually for time-Ring Dips Males & Pushups Females 12,10,8,6,4 alternating C2B Pullups 12,10,8,6,4 Males & Pullups 12,10,8,6,4 Females (15min Cap)
Beginner 6am & 7:30pm
(A) Push Press-Work within the limitations of your movement
(B) Individually complete 20min Amrap of 5 Push Press 40/30kg, 5 Pullups, 10 Pushups, 15 Abmat Sit Ups
Intermediate 6am & 6:30pm
(A) Individually complete Bench Press 10@60/5@35kg, 8@70/4@37.5kg, 6@80/3@40kg, 4@90/2@42.5kg, 2@100/1@45kg, 1@110/47.5kg alternating 6,5,4,3,2 Bar Muscle Ups Males & C2Bar Pullups 6,5,4,3,2 Females (25min Cap)
(Recover 5mins)
(B) Individually for time-Ring Dips Males & Pushups Females 12,10,8,6,4 alternating C2B Pullups 12,10,8,6,4 Males & Pullups 12,10,8,6,4 Females (15min Cap)
(B) Individually for time-Ring Dips Males & Pushups Females 12,10,8,6,4 alternating C2B Pullups 12,10,8,6,4 Males & Pullups 12,10,8,6,4 Females (15min Cap)
Advanced 5:30pm
(A) Individually complete Bench Press 10@70/5@45kg, 8@80/4@47.5kg, 6@90/3@50kg, 4@100/2@52.5kg, 2@110/1@55kg, 1@120/1@57.5kg alternating Male 10,8,6,4,2,1 Female 5,4,3,2,1 Bar Muscle Ups (20min Cap)
(Recover 5mins)
(B) Individually for time-Ring Dips 12,10,8,6,4 alternating C2Bar Pullups 12,10,8,6,4 (10min Cap)
(Recover 5mins)
(C) Individually for time-HR Pushups 12,10,8,6,4 alternating Pullups 12,10,8,6,4 (5min Cap)
(Recover 5mins)
(C) Individually for time-HR Pushups 12,10,8,6,4 alternating Pullups 12,10,8,6,4 (5min Cap)
Focus-(A) If at anytime in the ladder you miss a rep, stay on that weight for the next rep range. If you can't bar muscle up use a band to scale it. The Males reps are different to the females and is reflected like this 10@60/5@40kg(B) If you finish within the 10mins you get additional rest plus the 5mins recovery (C)
Super Youth!
ReplyDelete(A)
Missed 10, 8@45
Missed 6, 4@47.5
2@50
Really disappointed with my Benching.. Can't seem to get them out. Needs a bit of work.
(B)
12, 10, 8, 6, 4
Pull Ups (Blue + Red)
Push Ups (3 ABMAT)
Next time pull ups are on the menu, downgrading to a Blue & Orange
Need to get better technique and strength in my push ups..
Just did bench today with the Super youth boys!!!
ReplyDeleteFinished ladder and landed myself a PB.
Feeling good this week improved my diet and it is showing through this weeks results!!!
A) got all the BMU out
ReplyDeletefailed at the 90kg bench. failed 4 @ 90 and got the 2 @ 90 and barely got the 1 @ 100
B)i was 15 reps short in the time cap
C) not sure but i got it all out
A) completed bench ladder, last one hit 120kg.
ReplyDeletegot all bar MU's, had to break them up.
B) 7:34 slow on the bar, hands were feeling it from the MU's.
C 4:25 even slower on the bar, hands torn apart could hold
the bar.