10/14/2015

10/14/2015

 

Lurong Workout plus a little extra. Do the Lurong workout first and for those of you in the challenge give it all you got don't hold back cause there is a second workout written. 

General Programming:

1) Coach Led warmup

2) "The Motivator"

9 Minute AMRAP with Penalties/Motivators:

  • Shoulder to Overhead
  • Front Rack Lunges/Front Squats
  • Penalties: Double/Single Unders and Burpees

Overview:

At 3, 2, 1 Go the athlete pick up the bar and completes as many reps of Shoulder to Overhead as possible. The athlete can rest the bar in the front rack position or overhead, but once the bar touches the ground the athlete must serve the penalty of 20 Double Unders. Once the penalty reps are completed the athlete moves on to performing as many Front Rack Lunges as possible. Once the barbell hits the ground the athlete will serve the penalty of 5 Burpees, and then the athlete returns to Shoulder to Overhead. The pattern continues until the clock expires.

Scoring Notes: Penalty Reps do not count towards the athlete’s score. The total score is the total number of repetitions of Shoulder to Overhead and Front Rack Lunges completed in 9 minutes.

Movement details Men:

Level III (3)

9 Min AMRAP of:
Shoulder to Overhead at 115 lbs
Penalty: 20 Double Unders
Front Rack Lunges at 115 lbs
Penalty:5 Burpees
Repeat until time expires...

Level II (2)

9 Min AMRAP of:
Shoulder to Overhead at 95 lbs
Penalty: 20 Single Unders
Front Rack Lunges at 95 lbs
Penalty: 5 Burpees
Repeat until time expires...

Level I (1)

9 Min AMRAP of:
Shoulder to Overhead at 65 lbs
Penalty: 20 Single Unders
Front Squats at 65 lbs
Penalty: 5 Burpees
Repeat until time expires...

Movement Details Women:

Level III (3)

9 Min AMRAP of:
Shoulder to Overhead at 85 lbs
Penalty: 20 Double Unders
Front Rack Lunges at 85 lbs
Penalty: 5 Burpees
Repeat until time expires...

Level II (2)

9 Min AMRAP of:
Shoulder to Overhead at 65 lbs
Penalty: 20 Single Unders
Front Rack Lunges at 65 lbs
Penalty: 5 Burpees
Repeat until time expires...

Level I (1)

9 Min AMRAP of:
Shoulder to Overhead at 35 lbs
Penalty: 20 Single Unders
Front Squats at 35 lbs
Penalty: 5 Burpees
Repeat until time expires...

Movement standards:

Shoulder to overhead-

Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead. A shoulder press, push press, push jerk or split jerk may be used as long as the elbow, shoulder, hips and knees fully extend, and the bar finishes directly over the heels with the feet together. Using a rack is not permitted.
Once the bar hits the ground the athlete must serve the penalty.

Front rack lunge-

The athlete must bring the bar from the ground to the front rack position, how you get it there is irrelevant, but no racks are allowed. Before the athlete may start lunging he or she must start from a full upright standing position with the barbell in the front rack position and with full extension at the knees, legs and hips. At the bottom of each lunge, the knee must make clear contact with the ground. The athlete must return to full extension of the knees, legs and hips with the feet together under the hips to complete each rep before continuing on. The athlete start their lunge either by stepping forward or backwards, as long as the rest of the requirements are met during each rep.
Once the bar touches the ground the athlete must serve the penalty.

Front squats-

This movement begins the barbell in the front rack position, how you get it there is irrelevant, but no racks are allowed. Before the athlete may start squatting he or she must start from a full upright standing position, full extension at the knees, legs and hips. At the bottom of the squat, the hip crease must pass below the knees. The athlete must return to full extension of the knees, legs and hips to complete each rep before continuing on. The athlete may also perform a full Squat Clean, which is especially useful for the first rep when taking the bar from the floor.
Once the bar touches the ground the athlete must serve the penalty.

Double unders-

The rope must clearly pass through both feet twice simultaneously in each repetition. If you break or land on the rope, then the last rep doesn't count. The repetitions are not required to be consecutive or unbroken.

Single unders-

The rope must clearly pass both feet once simultaneously in each repetition. If you break by landing on the rope then that rep clearly doesn't count. The repetitions are not required to be consecutive or unbroken.

Burpees-

The burpee starts with the athlete standing. At the bottom of the burpee the athlete's hips and chest must make contact with the ground. At the top, the athlete's hands must touch/clap above or behind their head and both feet must leave the ground simultaneously. The clap must occur while the athlete is off the ground. All burpees must be completely vertical and show full hip extension in order for it to be considered a rep.

Rest 5 minutes then

 3) "Bear complex"

For load complete 5 sets of 7 rounds of

1 Power clean

1 Front squat

1 Push press

1 Back squat

1 Push press

Notes: you may not drop the bar between rounds but you may rest as needed between sets. Try to increase load each set.

4) Mobility/stretching

 

Competition Programming:

1) C&J  1x2@ 70%, 2x1@ 75% 6x2@ 80%, 2X1@ 85%, 2x1@ 90%, 1x1@ 95%  of 1RM Clean and Jerk

 

2) Front Squat 3X5 at a tempo of 3303 (so thats 3 seconds in the descent 3 seconds in the bottom up fast 3 seconds in the top) Heavier than last week.

 

3) 3xME set of MU then 4x4 with a 1:00 rest between sets

 

4) 4 rounds for time of

25 Wall Balls 30/20

25 Burpees

25 Calorie Cycle

 

5) Mobility/stretching



 

 

 

 

 

 

 

 


 

 

 


Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead. A shoulder press, push press, push jerk or split jerk may be used as long as the elbow, shoulder, hips and knees fully extend, and the bar finishes directly over the heels with the feet together. Using a rack is not permitted.
Once the bar hits the ground the athlete must serve the penalty.
Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead. A shoulder press, push press, push jerk or split jerk may be used as long as the elbow, shoulder, hips and knees fully extend, and the bar finishes directly over the heels with the feet together. Using a rack is not permitted.
Once the bar hits the ground the athlete must serve the penalty.

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