Competition training has commenced, April 9th we take the platforms by storm again, the Outlaws will prevail. This competition we are putting in a relay team, 12 min event, 4 people, 3 mins of double clean and jerks each, our team will use 2 x 16 Kg bells and will consist of Bethany, Shannon, Tom and Ken. I will not be ready for this competition but will aim for the October one.
W/U Joint mobility
Swing Ladders Starting at 30 lbs moving up every 4 lbs up to 72 lbs over 200 swings in total
2 Mins Figure 8 hold with squat
4 Min sport set, Snatches and Double Clean & Jerk
http://www.youtube.com/watch?v=1-sXSQAa37M
1 Min set x 2 Double Mulchers Swing/Swing/Clean/Bump/Bump/Jerk/Hold/14 Squat/ 1/4 Squat
http://www.youtube.com/watch?v=OUCDQ1BiEZI
Strength Circuit Pushups on Bell x 5, Pull through, 5 Dips, 5 Suitcase Deadlifts x 5 rounds
1 Min set Jump Squats 30 Secs/Squat Thrusters 30 Secs
1 Min set Drop Squats 30 Secs/Swing Squats 30 Secs
Heavy Snatches 1 min set
Swing Snatch Combo 2 Min set
Stretch
The ladies were fried after this, the mulchers are a great assistance for Clean and Jerk. Kettlebells are a great full body exercise, recommended for everyone.
#teamelitefts #driven #passiontrumpseverything
