JME Round 3 Comp will be held on Saturday 23rd August
Information is located under "Mackay Weightlifting"
For a time complete
Bottom to bottom tabata squats
20 second of work and 10 seconds of a squat hold .... followed by
Score Total tabata reps minus of the total time in seconds
8 Rounds of:
20 sec plank followed by 10 seconds of hollow rocks
Each minute on the minute for
20 minutes complete
8 Push ups
12 Sit ups
* you must complete 4 pull ups, 8 push ups & 12 sit ups with in the minute for the round to score. Once you can no longer complete the reps with in the minute ... that is your round count. At the start of each minute it is back to the pull ups.
* on the last round (20) if you have time left on the clock, after the 4,8,12 ...continue the sit ups for the balance of the minute. Any sit ups over 12 will be a plus score at the end of the 20 rounds. eg ... if you completed 4 pull ups, 8 push ups & 12 sit ups on the 20th round with 10 sec left on the clock, you will continue the sit ups for the 10 sec ... if you get 3 sit ups extra .... your score will be 20 rnds + 3.
Intervals 1:1 Mash up
Max effort 1 min work 1 min rest.
2 rounds of
Power Jerks 30,40,50,55,60,65/20,30,35,40,45,50kg
Power Cleans 30,40,50,55,60,65/20,30,35,40,45,50kg
Power Jerks -The bar must remain in the rack position for the full min for the reps to count for that round.
You will start on 30kg Power Jerks then 1 min rest then 30kg Power Cleans then 1 min rest then load to your next weight 40-1min rest-40 and so on till you reach 6 set then you will start back at the start again till you have completed 4 rounds off 6 sets. Total work=24min