teams WORKOUT 6 & 7 2020

WORKOUT Name - "the bright side"
 

WORKOUT DESCRIPTION

M/F Pair 1:

 

Dumbbell DT

5 Rounds

12 DL 

9 HPC 

6 Jerks 

 

M/F Pair 2:

 

1rm Clean & Jerk 

 

At the completion of Dumbbell DT, athletes will swap and M/F pair 2 will complete Dumbbell DT whilst M/F pair 1 will establish a 1rm C&J. 

 

Time cap: 12 minutes

Dumbbell DT Divisional Weight Requirements 

RX / Intermediate / Masters 35-44 : 22.5 / 15 kg

Scaled / Teens / Masters 45+ : 15 / 10 kg

WORKOUT FLOW

Events 6 & 7 will run at the same time. Teams will split into two male & female pairs. One pair will be completing event 6 whilst the other pair completes event 7. Once the first pair have completed event 6, the pairs will swap. 

 

Event 6 is Dumbbell DT. Athletes will perform 5 rounds of synchronised dumbbell DT. Men will use 22.5kg dumbbells and women will use 15kg dumbbells. Each round of DT consists of 12 Deadlifts, 9 Hang Power Cleans and 6 Shoulder to Overhead. At the completion of each round, the pair will advance down the floor before commencing their next round. At the completion of 5 rounds, athletes will leave their dumbbells down the other end of the floor and run back to tag their teammates. Their teammates will then complete 5 rounds of DT, advancing the dumbbells back down the floor each round. At the completion of 10 total rounds, the workout is complete. The time cap is 12 minutes. A one second penalty will be awarded for every rep not completed. 

 

Event 7 is a 1rm Clean & Jerk. This will be established by all 4 team members and the accumulative total will be the team score. One male and one female will be establishing their C&J at the same time. This event will be occurring simultaneously with Event 6. Athletes will have the amount of time it takes for their teammates to complete event 6 to establish their max lift. At the completion of event 6, team members will swap and the other two athletes will establish their max lift. If event 6 is completed prior to the 12 min time cap, the second pair will be allowed to continue lifting until the 12 min time cap is reached. 

 

Any style of Clean & Jerk is acceptable: muscle clean, power clean, squat clean, press, push press, push jerk, split jerk.

MOVEMENT STANDARDS

Dumbbell Deadlift 

This is a synchronised dumbbell deadlift. Both athletes must perform each rep in unison. For each rep to count, at least the front head of the dumbbell must touch the floor at the bottom of each rep. Athletes must be standing tall with their knees, hips and shoulders in a straight line and their arms straight at the top of each rep. This is a conventional deadlift. The hands must be outside of the legs when completing each rep. Sumo Deadlifts will be deemed a no rep. 

 

Dumbbell Hang Power Clean

This is a synchronised dumbbell hang power clean. Both athletes must perform each rep in unison. Each rep must start with the arms straight and the dumbbells below the hips. There is no depth requirement past this but the entire dumbbell must clearly travel below the hips for the rep to count. At the top of each rep, the dumbbells must be on the shoulders, with the athlete standing tall with their knees and hips open and their elbows clearly in front of their body. 

 

Dumbbell Shoulder to Overhead

This is a synchronised dumbbell shoulder to overhead. Both athletes must perform each rep in unison. Each rep must start with both dumbbells resting on the shoulders. At the top of each rep, both dumbbells must be locked out overhead with the knees, hips, shoulders, elbows and wrists creating a straight line down the centre of the body. Any style of shoulder to overhead is acceptable including a strict press, push press, push jerk and split jerk. If performing a split jerk. Both athletes must come to a standing position together before commencing the next rep. 


Clean & Jerk

Any style of Clean & Jerk is acceptable: muscle clean, power clean, squat clean, split clean, press, push press, push jerk & split jerk are all acceptable methods. Collars must be on the barbell and locked for each rep to count. The athlete must remain on the platform for the rep to count. If an athlete steps off of the platform and returns to the platform before dropping the barbell, this will still be deemed a no rep. The athlete must be standing tall, supporting the barbell overhead and locked out with their feet under their body and their hips, knees, shoulders and elbows locked out for the rep to count. Team members may help each other load their barbells.

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