Workouts

SaberSpook 2018

Event 1:

A clean and jerk ladder!

Only we added a special little spice in between the clean and the jerk.

First you will have to clean the weight off the floor (muscle, power, squat – all are acceptable).
Then, after you have completed the clean, there will be a front squat.
After the front squat you will have to split jerk (RX and Scaled) or split/push jerk (Recreational).

There will be a total of seven rungs on the ladder. If at any point, you know you cannot make it up the ladder you can choose to use the remaining time to complete as many split jerks (RX and Scaled) or split/push jerks (Recreational) as possible for additional points. However, once you start working on additional jerks, or are unable to complete the complex, you are out at the end of the round. Your partner will be able to continue on without you to continue racking up the points on additional parts of the ladder!

You are given one minute to complete the complexes. One partner will go at a time. You are given 15 seconds to transition from one rung to the next.

Get ready to lift heavy!

Workout 1: Clean and Jerk Ladder (with an extra pump of spice):

Clean+ front squat+ split jerk ( rec. is STO)
RX M/W:
165/105
185/125
205/145
225/165
245/175
265/185
285/195

Scaled M/W:
115/65
135/85
155/105
175/125
185/135
195/145
205/155

Recreational M/W:
75/55
95/65
115/75
135/85
145/90
155/95
165/100

 

More Workouts to be announced as we get closer to the event.