Super Youth 4:30pm
(A) Hang Power Clean-Work within the limitations of your movement
Beginner 6am & 7:30pm
(A) Hang Power Clean-Work within the limitations of your movement
(B) In teams of 2-0-6min mark Run 800m then max rep D/U, 6-12min mark Run 800m then max rep Box Jumps 24/20", 12-18mins Run 800m then max rep WallBalls 9/6kg 9/8ft. Athlete A & B Run together then only 1 athlete at a time works for max reps D/U 0-6mins, Box Jumps 6-12mins & WallBalls 12-18mins. Score is total reps combined.
Intermediate 6am & 6:30pm
(A) Hang Power Clean-Work within the limitations of your movement
(B) In teams of 2-0-6min mark Run 800m then max rep D/U, 6-12min mark Run 800m then max rep Box Jumps 24/20", 12-18mins Run 800m then max rep WallBalls 9/6kg 10/9ft. Athlete A & B Run together then only 1 athlete at a time works for max reps D/U 0-6mins, Box Jumps 6-12mins & WallBalls 12-18mins. Score is total reps combined.
Advanced 5:30pm
(A) Hang Clean-Work within the limitations of your movement
(B) Front Squat ME
(C) Individually for total run time-Every 6mins for 12mins Run 800m ASFAP
Focus- (A) Identify the limitations of your movement and stay within them.(B) If it feels good go after it otherwise wait for another day (C) As fast as possible
(A) pb'd by 10kgs with 100kg hang clean
ReplyDelete(B) pb'd by 12.5 with 132.5kg f/s
(C) run times were 3.05, 3.24 and 3.41. Big gaps my cardio definately needs work
Thanks Brett for puttin ur bar up for use in ur absence, as long as ur happy to let others get ur bars' pb's we'll all be happy to put them on there for u
(A) 60, although getting the numbers I need to work on getting a good lift.
ReplyDelete(B) 75, only got on my 2nd attempt. Feeling really weak with the front squats lately.
(B) 2:55, 3:08, 3:05 - feeling the holidays badly.