W
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Trigger/Warm-up/Mobilise/Activate
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1a) 3 Position Power Snatch (1st position – High Hang; 2nd position – Knees; 3rd position – Floor)
3-3-3
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** Last completed on 31 July 2014, 28 August 2014; 25 Sept; 9 Oct (Increase load by 1-5 kg)
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Score = Load (*Beginners remain at 75% of their power […]
MG
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Trigger/Warm-up/Mobilise/Activate
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1) Deadlift (last done 17 June 65% ; 15 July on 70% ; 7 Aug on 75%; 21 Aug on 80%; 18 Sept on 85%)
3-3-3 (90% of 1RM)
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then…
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2) Complete 3 Rounds of the following for time:
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Run 700 m
10 Muscle-up’s
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Time cap […]
MGW
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Trigger/Warm-up/Mobilise/Activate
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1) Back Squat
2-2-2-2-2-2 (91% of 1 RM)
* Started – 15 Sept wk 1 – 75%; 23 Sept wk 2 – 80%; 1 Oct wk 3 – 85%; 9 Oct wk 4 – 91%)!
* Use a Power Rack or Spotter’s – Coaches ensure safety 1st!
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Be sure […]
GW
Trigger/Warm-up/Mobilise/Activate
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1) Complete the following for time – 20 RM Front Squat
I.e. Choose arround 65% of your 1RM Front squat for the loading.
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Score = Record Loading and Time to complete 20 reps
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2) Complete the following for time – 20 Strict Ring Dip’s
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Score = Record Loading […]
M
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Trigger/Warm-up/Mobilise/Activate
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1) Row 500 m for time, rest 2 min. Complete for 6 repeats (Sub – 50 SDHP on 13kg/20kg)
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Score = Time of each interval
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then…
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2) Complete the following for max load:
20 Strict C2B Pull-up’s
20 Strict Pull-up’s
20 Commando Pull-up’s (UWS Games 2014 Standards)
G
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Trigger/Warm-up/Mobilise/Activate
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1) Complete 5 sets of the following complex unbroken on the Rings (NB this is not for time):
2 Toes Through Rings
2 Chest to Rings (i.e. Pull-up)
2 Muscle-up’s
2 Dips
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Score = Total reps achieved out of a possible 40 reps (not where you had to break […]
