"DianenarF"
15-12-9 rep rounds of:
Deadlifts 225 lbs / 155 lbs
Handstand Push-ups
Then...
9-12-15 rep rounds of:
Thrusters 95 lbs / 65 lbs
Pull-ups
One partner does both movements in the couplet and then the other partner does both movements of the couplet. Alternate until completion. Only two bars and move weight as necessary. 15 minute time cap.
Movement Standards
Deadlifts - plates must start from the floor on each rep, with the arms outside of the legs. A rep is completed once the shoulders are clearly behind the bar, and hips and knees are at full extension. Any failure to complete these standards will result in a "no rep."
Scaling will be by load: A - 225 lbs / 155 lbs; B - 185 lbs / 115 lbs; C - 135 lbs / 95 lbs
Thrusters - the athlete will clean the bar up, squat clean is allowed, and go into the bottom of the squat with the hip crease clearly below the knee. The hips, knees and elbows need to reach full extension with the bar clearly over the athletes head with the bar on top of the shoulders (we should be able to see your ears through the arms.) Any sort of "thrust-jerks" are NOT allowed, and will result in a "no rep."
Pull Ups - strict, kipping and butterfly variations are allowed. The athlete must show locked out arms at the bottom and start of each rep (no jumping pull ups for RX), and your chin must be clearly visible over the bar. If the feet make contact with the ground at any point during your set, this will result in a "no rep."
Handstand Push Ups - the athlete can start with head on the mat, or arms at full extension. The head must make clear contact with the mat on your descent. Kipping or strict variations are allowed. The elbow must be clearly locked out with the feet against the wall to complete the rep. If your feet fall off the wall before the arms reach full extension, that is a "no rep." Men must have an Abmat with two 25 lb plates on each side, while women will have just an abmat.
Scaling will be by variations: A - Handstand Push Up; B - Piked Handstand Push Up; C - Gymnastic Push Up
Thrusters - the athlete will clean the bar up, squat clean is allowed, and go into the bottom of the squat with the hip crease clearly below the knee. The hips, knees and elbows need to reach full extension with the bar clearly over the athletes head with the bar on top of the shoulders (we should be able to see your ears through the arms.) Any sort of "thrust-jerks" are NOT allowed, and will result in a "no rep."
Scaling will be by load: A - 95 lbs / 65 lbs; B - 65 lbs / 45 lbs; C - 45 lbs / 30 lbs.
Pull Ups - strict, kipping and butterfly variations are allowed. The athlete must show locked out arms at the bottom and start of each rep (no jumping pull ups for RX), and your chin must be clearly visible over the bar. If the feet make contact with the ground at any point during your set, this will result in a "no rep."
Scaling will be by variations: A - Pull-up; B & C - Ring Row.
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