Rest
New schedule till the games. July 16-18, 2010 @ Carson, CA
ON: Tuesday, Wednesday, Friday, & Saturday
OFF: Monday, Thursday, & Sunday
Rest
Individual Event 1
12 minute AMRAP, composed of:
7 Deadlifts (275/185lbs)
7 Handstand Push-ups
14 Box Jumps (24/20″)
Or (DO NOT DO BOTH!)
Affiliate Event 3
Teams had to complete in total 100 of each in sequence: Power Cleans (135/95lbs), Box Jumps (24″/20″), Pull-ups (Chest-to-Bar), Sumo-deadlift High-pulls (95/65), and Burpees. The kicker is that one person had to be rowing at all times, until the team completed 4K. Once the row was finished, 2 athletes could perform the other movements at the same time.
Bench 5/ 4/ *3/ *2/ 3×3/ 1to5kg >
Squat 5/ 4/ *3/ *2/ 3×3/ 1to5kg >
Dead 3/ 2/ *1/ *1/ *1/ 3/ 1to5kg >
Emphasis on perfect form and maximum acceleration—do NOT do singles or attempt lifts you’re not absolutely sure you’ll do for 3 reps (save your mental energy for the meet).
Snatch 2/50% 2/60% 2/70% 1/75% 1/80% 1/85% 3×1/90%
Clean & Jerk 2/50% 2/60% 2/70% 1/75% 1/80% 1/85% 3×1/90%
Back Squat 2/60% 2/70% 2/80% 2/85% 2×2/90%
Power Clean on the min 5×2/60-80-100-120
Clean on the min 5×2/120-130-140-150-160
5min Rest
Deadlift 1/180 1/230 1/250 1/270
Individual Event 1
21-15-9
Overhead Squats (135/95)
Chest to Bar Pullups
Or (DO NOT DO BOTH!)
Affiliate Event 1
“Pull and Push”
in 12 Minutes complete:
Males – 40 Snatches @ 115#
Females – 40 Snatches @ 83#
Then – When both males and females are done with all 40 reps, the team will go for the maximum repetitions of handstand pushups in the time remaining, one individual at a time.
The score will be the number of Handstand Pushups completed as a team. The Snatch can be power or squat. HSPUs will have hands placed on 35# plates for the entire duration of the movement, with an Abmat below your head. Full extension of both arms is required at the top of the movement.
Rest 20min
Individual Event 2
“Helenesque” workout 3 Rounds for time of: 50 Double-unders, 21 Kettlebell Swings, 12 Pull-ups)
Affiliate Event 2
Stadium Style workout where there are 4 stations:
Burpees
Box Jumps (24/20″)
Kettlebell Swings (55/35lbs)
Deadlift (225/153lbs)
Each person starts at a different station, and everyone must complete 30 reps of their movement before they can rotate to the next. Once everyone has finished all 4 stations they must push a sled relay style (men loaded with 90 pounds, women with 50) across the finish line. But wait! If that didn’t sound challenging enough, one person on the team must wear a weight vest throughout the entire duration of the workout.
Establish 3 Rep Max Clean and Jerk
You will have 10 minutes to establish your three rep max. All three lifts must occur within 40 seconds. If you miss a lift, you can make another attempt, as long as three successful lifts occur within 40 seconds. You will load your own bar. As long as the bar passes through the rack position, and you lock the weight out overhead with your feet below you, the lift will count. You may drop the bar from overhead. All 3 lifts must be entirely done before the 40 seconds has expired. Athletes will be responsible for loading their own bars. All athletes will be able to make 310 pounds in 5 pound increments. If you feel you will go heavier than 310, please let us know.
Rest 15min
AFAP
2k Row
