LIFTMAS EVENTS HAVE BEEN RELEASED! HERE THEY ARE:
EVENT 1 - "It's a Christmas Miracle"
ATHLETE 1: 1 Rep Max Strict Press
ATHLETE 2: 1 Rep Max Push Press
ATHLETE 3: 1 Rep Max Jerk (Push or Split)
Teams have 15 mins, 2 barbells (M & F) and 1 rack
1 Person lifting at a time
Team members can help each other change plates
You may make as many attempts as you like
Decide which athlete will perform which lift prior to the start (you cannot switch the lift you perform after the start)
EVENT 2 - "Up and Down the Chimney"
Perform max reps of either power or squat clean in 6 minutes
ATHLETE 1: Squat clean
ATHLETE 2: Squat clean
ATHLETE 3: Power clean
RX: 175|135
SCALED: 125|85*
MODIFIED: 95|55**
*The goal is to catch the clean in the squat but if the athletes performing squat clean catch in low power and ride it down it will count
**May go from the hang
1 Athlete lifting at a time. Goal is to get max total reps for the team so you may choose to do singles, small sets, touch n go. Strategize so you don't burn out too soon! EVENT 3 - "Run Run Rudolph" Snatch ladder relay. 5 Minute cap. RX MALE: 5 @ 95#, 4 @ 105#, 3 @ 115#, 2 @ 125, 1 @ 140# RX FEMALE: 5 @ 55, 4 @ 65#, 3 @ 75#, 2 @ 85#, 1 @ 100# SCALED MALE: 5 @ 65#, 4 @ 75#, 3 @ 85#, 2 @ 95, 1 @ 105# SCALED FEMALE: 5 @ 35#, 4 @ 45#, 3 @ 55#, 2 @ 65#, 1 @ 75# MODIFIED MALE: 5 @ 35#, 4 @ 45#, 3 @ 50#, 2 @ 55#, 1 @ 60# MODIFIED FEMALE: 5 @ 17#, 4 @ 25, 3 @ 30#, 2 @ 35#, 1 @ 40# *Modified athletes perform hang snatch 1 Athlete takes the floor at a time. Each athlete must complete the assigned number of reps at the weight before stepping over the barbell and starting the next weight. The next athlete may not begin until the athlete ahead has cleared the final bar. Athletes get 3 total missed reps before they must leave the floor, time penalties will be applied for incomplete ladders. EVENT 4 - "The Gifted Gripper" Max hold of 2 DB's (Weights will be revealed on comp day) Each athlete takes it in turn to hold onto the DB's for as long as their grip lasts. Goal is to accumulate max team total time.
Sign your team up!
Clean Day!
Barbell Cycling work
-work on touch and go reps, from your thighs and your chest. Once you start moving, try not to stop moving the entire time.
Hang Power Cleans and THEN Push Jerks
-To understand this approach: complete the Cleans and THEN complete Jerks, as one unbroken complex, never stopping
Approach is LOOSELY based off 1RM Clean and Jerk, but is going to vary greatly, depending on your ability to cycle.
0:00-8 & 6 at 30%
2:30-7 & 5 at 40%
5:00-6 & 4 at 50%
7:30-5 & 3 at 60%
10:00-4 & 2 at 70%
13:00-3 & 1 at 70-80%
16:00-3 & 1 as heavy as able w/o stopping
PART 2
AMRAP 15
-Challenging Pull-Ups
DT:
-12 Deadlifts
-9 Hang Power Cleans
-6 Shoulder to Overhead
At the go signal, perform 1 round of DT. Then, begin doing your challenging Pull-Up variation. At the 3:00, stop and do a round of DT. You will continue with this style for 5 total rounds of DT (the 0:00, 3:00, 6:00, 9:00 and 12:00)
The 5 rounds of DT are a mandatory buy-in and do NOT count for your score. Your score is your total Pull-Ups.
DT is a sneaky triplet that catches up to you, so be cautious with the weight you chose. Finishing DT (5 Rounds for TIme) at Rx weight (155/105) in 15 minutes (averaging 3 minute rounds) is a stretch for many people. So, to this format, you'll need a weight that you can confidently handle, so you can ensure you finish it and have time in your 3 minute block to perform Pull-Ups.
155/105, BMU
135/95, C2B
95/65, any pull variation
75/55, any pull variation
55/35, any pull variation