10.9.13 "Lurong Ladder"

October 08, 2013


Anne and Jess…HSPU…no problem!!!


Danielle…bye bye injury!

Lurong Ladder

Movement Details – Men

Level III (3)
10- Power Snatches (115)
20- Pull Ups
30- Box Jumps (24)
40- Kettle Bell Swings (53)
30- Box Jumps (24)
20- Pull Ups
10- Power Snatches (115)

Level II (2)
10- Power Snatches at 95 lbs
20- Pull Ups
30- Box Jumps at 20 inches
40- Kettle Bell Swings at 53 lbs
30- Box Jumps at 20 inches
20- Pull Ups
10- Power Snatches at 95 lbs

Level I (1)
10- Power Snatches at 45 lbs
20- Ring Rows
30- Box Jumps at 16 inches
40- Kettle Bell Swings at 35 lbs
30- Box Jumps at 16 inches
20- Ring Rows
10- Power Snatches at 45 lbs

Movement Details – Women

Level III (3)
10- Power Snatches at 80 lbs
20- Pull Ups
30- Box Jumps at 20 inches
40- Kettle Bell Swings at 35 lbs
30- Box Jumps at 20 inches
20- Pull Ups
10- Power Snatches at 80 lbs

Level II (2)
10- Power Snatches at 65 lbs
20- Pull Ups
30- Box Jumps at 16 inches
40- Kettle Bell Swings at 35 lbs
30- Box Jumps at 16 inches
20- Pull Ups
10- Power Snatches at 65 lbs

Level I (1)
10- Power Snatches at 30 lbs
20- Ring Rows
30- Box Jumps at 12 inches
40- Kettle Bell Swings at 25 lbs
30- Box Jumps at 12 inches
20- Ring Rows
10- Power Snatches at 30 lbs

Competitors
1. 10 Mins to hit a heavy 1 rep Power Snatch
2. Lurong Ladder
3. 4 Rounds
10 Muscle ups for Time
Rest 3 minutes between rounds

Or

5 Rounds
Max Strict Chest to Rings Pullups (add weight if possible)
+ 5 Jumping Muscle Transitions
Rest 3 minutes

—Upcoming EVENTS
* Lurong Paleo Challenge is ON!!!
* October 13th @ 11am Competitor Meeting @ CFB
* October 27th Dr. Rockett Injury Prevention Seminar
* Halloween Party October 25th @10pm at Inner Bay in New Bedford
* Thanksgiving Day “Murph”

Comments

comments

About the Author
  1. JustinCoelho Reply

    7:35 Rx
    165# power snatch x 1

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