Wednesday, August 27, 2014

In warm up, please do 3 sets of bodyline drills (coach's choice) as well as 1 foot - 3 point contact.

Coaches, please prescribe as necessary for beginners.

A. BRUTES – EVENT 4: Engine (Aer Threshold)
12 round for time of;
5 65/95# axle thrusters
2 gym length sprints
FOR TIME
Athletes share the work, tagging each other as each round is complete. Partners will start behind the line, on the “go” signal partner 1 completes 5 thrusters and 2 gym length sprints, returns to the line and tags partner 2, who repeats the same. This is repeated for a total of 12 rounds (6 rounds for each partner). Time stops when the last round is completed and both partners step past the finish line.
Scoring: total time to complete. 6min time cap (for every rep that is not completed within the time cap, 1 second will be added to the teams time).
MOVEMENT STANDARDS
Axle Thruster: Bar starts on the floor, athlete must get it to their shoulders. Bar must be in athletes front rack position, they must squat to full depth (crease of hip below the top of the knee) and push weight up to full extension overhead (elbows, shoulders, hips and knees in one straight line) in ONE motion. No push-jerks or the like will be permitted. Dropping of the weights will NOT be permitted – teams will receive a penalty of 10 seconds for every time the weight is dropped.
Sprint:  After completing all thrusters, the athlete must run and must cross a minimum of one foot over the indicated line on the opposite end of their lane, and return to tag their partner.

B.3 position lizard x 6-10 reps x 4 sets; rest 90 sec ONLY