Wednesday 10/18/17

Wednesday 10/18/17

Gymnastics Week 3: Handstands – It’s going (upside)down tonight at 7 pm! You can look forward to headstands, handstands, handstand push-ups and handstand walking. There will be drills and skills for all levels to work on. See you soon! ….next week: muscle-ups.

Tactical Strength Challenge – Scoring starts at 10:30!! Please be sure you read through the rules below.

Event 1: Deadlift

The competitor will lift the barbell and stand erect at the finish of the lift with the hips extended, knees locked, and shoulders above the hips.

  1.     Either conventional (grip outside the thighs) or sumo (inside) stance is acceptable.
  2.     Any type of grip is allowed.  Chalk is the only grip aid allowed.
  3.     There will be no downward movement of the bar during the ascent.
  4.     No ramping (resting the barbell on the thighs during the lift) is allowed.
  5.     No hitching (re-bending the knees on the ascent) is allowed.
  6.     Upon the instructor’s “Down” command, the student will set the barbell down under control, the hands staying in contact with the barbell until it touches the ground.

Equipment allowed: Belt, knee sleeves (no knee wraps), wrist wraps (not wrist straps), and shoes are the only equipment allowed. Equipment not allowed: No knee wraps, wrist straps, or powerlifting suits.

Event 2: Pull-ups

Strict pull-up form and grip is required. A chin-up grip (palms facing the competitor) is not allowed. The competitor may choose a thumbless grip or with thumbs wrapped around the bar.

With a palms-forward grip the student will pull up from a straight elbow position until his or her jawline clears the bar.  Use pure strength; no swinging, kipping, or other use of momentum is allowed.  The elbows must be straight before each repetition. (If a mobility issue limits the elbows straightening, then the competitor must notify the judge.)

For each successful rep, the referee will issue a count indicating a successful rep has been completed. The event is terminated when the competitor quits or fails to make three successive attempts.

Equipment: A pullup bar tall enough so that all competitors can use it without bending their legs and sturdy enough to handle heavier competitors and additional weight of kettlebells. A weight belt with an attached kettlebell/weight is used for weighted pullups in the Elite Division. Equipment not allowed: No lifting aids or gloves

Event 3: Kettlebell Snatches

A snatch is executed by swinging a single kettlebell between the legs with one arm, bringing the kettlebell overhead in a single motion, and locking it out overhead (vertically so the bell is over the heels) with a straight arm. After each rep, the competitor will let the kettlebell fall in a single motion (without dropping the kettlebell to the chest or shoulder) and perform another rep. The knees must be locked out at the completion of the snatch for the rep to count. The competitor may not place the non-lifting arm on the thigh or allow it to assist in any way. If the competitor allows the hand to rest on the thigh, assist the lift in any other way, a no count is called and the repetition is not counted. Speed switches are allowed where the competitor switches arms in the middle of the snatch motion.

The competitor has five minutes to perform as many repetitions as possible. Once the timer starts, the competitor may begin using either arm and switch arms as many times as desired during the five minutes. The competitor may also set the kettlebell on the ground, rest, or pace on or around the platform provided he or she does not disturb other competitors. The event is terminated when the time reaches five minutes or when the competitor quits. The event is not terminated if the competitor violates a technical rule, but the rep preceding the violation does not count. After notification of a no count or a rule violation, the competitor may resume performing repetitions.

Equipment: A 12kg, 16kg, 24kg, or 32kg kettlebell and a timer or stopwatch. Competitors may use chalk to improve their grip and can reapply as often as needed. Tape can be used only if a pre-existing injury is noted to the judge. Equipment not allowed: Competitors may not use gloves or wrist guards (wrist guards can only be used if a previous medical condition exists).

Warmup
Run to Sessions St.
Hip Mobility Series
10 Downdog Push-ups

3x
10 Swings
1/1 Getup
40 yd Waiter Walk R/L

Conditioning

“The Traveler”

20 Minutes AMRAP

Levels 2-4

5 Wall Balls
5 Toes to Bar
10 Double Unders
200 yd Run

Each round add 5 reps to the WB and TTB and 10 reps to DUs.

So Round 2 is:
10 Wall Balls
10 Toes to Bar
20 Double Unders
200 yd Run

And Round 3 is:
15 Wall Balls
15 Toes to Bar
30 Double Unders
200 yd Run

L3 – cut DU reps in half if you aren’t good at them
L2 – 20/40/60/etc Single Unders instead of DUs

Levels 0/1

50 Single Unders
5 Hanging Knee Tucks
5 V-ups
10 Wall Balls
200 yd Run