Saturday 130427

Olympic
snatch ladder:
women (lbs): 105, 115, 125, 130, 135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185
men (lbs): 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285, 295

Note: The athlete will have 50 seconds to move to the platform and perform 20 double-unders, and then one snatch. There is a 10-second “reset” time, so the athlete rotates every minute.

At each station, the 20 double-unders must be completed prior to attempting the snatch. The entire snatch must be completed before the 50 seconds are up. If the athlete fails a snatch, he or she has a choice. The athlete is allowed to attempt the lift again in the remaining time, and/or attempt to get extra double-unders.

rest > 30 minutes

Conditioning A
“Diane”
21-15-9 reps for time of:
deadlift @ 225/155#
handstand push-up

Note: Handstand standard = the hands are placed within a marked area at 36″ wide by 24″ deep, and the palm of the hand must remain completely within the area (fingers may extend out of the box).

rest > 3 hours

Regional #1 & #2 HOMEWORK
Conditioning B
3 rounds of:

run: every 30 seconds for 6 intervals, 100 yds/meters
(as 10 yds/meters “fly-in”, 40 yds/meters sprint, 50 yds/meters stride-out)

rest 2 minutes

Accessory
NOT for time:
3 rounds
3 rope climbs @ 15′
100′ farmer’s carry @ 230/155# (Farmer’s handles weigh about 50# each)

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