10/5/2015

10/5/2015

  

Today we will do the week four Lurong workout. Make sure for anyone who has not submitted there last weeks score to get it put in. I did see a couple folks who hadn't submitted their score from the 50's chipper last week. 

General Programming:

"Nautical Nancy"

Complete 5 rounds of the following movements with a 17 minute time cap:

400m Row

15 Overhead Squats

 

Overview:

The athlete may start the workout seated on the rower with the damper preset. At the sound of 3, 2, 1 the athlete will Row 400 meters. The athlete will then transition to the barbell where they will perform 15 Overhead Squats. Then the athlete will transition back to the rower for round 2. The pattern continues until the athlete either finishes 5 complete rounds or time expires.

In the row, it is possible that additional (bonus) meters will count after the last pull before the athlete reaches that round total. After each round of rowing, the monitor does not have to be reset, but the athlete must stop rowing once 400 meters is reached. Any bonus meters will count towards their next round. In round 2 the athlete must stop rowing when it reads 800 meters, and so on.

No racks are allowed for the Overhead Squat, and the athlete can get the bar from the floor to the overhead position however they prefer. A squat snatch may be performed for the first rep.

Scoring Note: The athlete’s score is the time it takes to complete all 5 rounds. Every unfinished Rep of Overhead Squats is a 1 second penalty per Rep and every 10 meters not completed on the Rower counts as a 1 second penalty. The submission form will automatically calculate any penalties for unfinished reps. In order to be eligible for performance prizes athletes must submit a video link with their score.

 

Movement details-Men

Level 3

Complete 5 Rounds of:
400 Meter Row
15 Overhead Squats at 95 lbs

Level 2

Complete 5 Rounds of:
400 Meter Row
15 Overhead Squats at 65 lbs

Level 1

Complete 5 Rounds of:
400 Meter Row
15 Overhead Squats with a PVC pipe

 

Movement details-Women

Level 3

Complete 5 Rounds of:
400 Meter Row
15 Overhead Squats at 65 lbs

Level 2

Complete 5 Rounds of:
400 Meter Row
15 Overhead Squats at 45 lbs

Level 1

Complete 5 Rounds of:
400 Meter Row
15 Overhead Squats with a PVC pipe

Notes: Since we don't have tons of rowers lets make sure the folks that are actually taking part in the Lurong challenge get the rowers first. If your not in the challenge and all the rowers are being used running 400m is acceptable.

 

Competition Programming:

1) Snatch 1x2@ 70 %, 2x1@ 75%, 6x2 @ 80%, 2X1 @ 85%, 2x1@ 90%

 

2) Back Squat 1x3@ 70%,  1x3@ 75%, 3x3@ 80%, 3X3@ 85%, 2x1@ 90%, 1x1@ 95%

 

3) Take ten minutes to work on handstand walks

 

4) 12 Min AMRAP of

200m run

12 KB snatches 6L/6R 70/53

 

5) Mobility/stretching



No comments (Add your own)

Add a New Comment


code
 

Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.

720 SE Pioneer Way Oak Harbor Wa 98277