Tuesday, 9.13.16

1“Mama T and the Cool Kids”

Movement Standards:  

There are 3 different levels.  LuRong Challenge participants must select level prior to workout. Below are the standards and respective levels.

Row (All Levels):  The athlete may begin the workout seated in the rower but may not grab the handle until the call of “go.” The athlete may preset the damper before the clock starts. The athlete may not move on to the next movement until they reach 500 meter.

Goblet Squat (Level 3):  This movement is essentially a weighted air squat. Before the athlete may start squatting, he or she must pick up the prescribed weighted kettlebell and then start from a full upright standing position, full extension at the knees, legs, and hips. At the bottom of the squat, the hip crease must pass below the top of the knees. The athlete must return to full extension of the knees, legs, and hips to complete each rep before moving on to the next rep. The athlete must hold the kettlebell in front of the body, with the elbows below the kettlebell. They may hold the kettle bell in any direction but they may not rest the kettle bell on their shoulders or loop an arm through the handle.

Wall Sit Up (All Levels):  In the wall sit-up you must start in a seated position with or without the support of a mat. Feet are butterflied so that the bottoms of your heels are touching and both feet are touching the wall. The athlete must lay all the way back until shoulder blades touch the ground and the hands make contact with the ground above the head. In order to complete a rep the athlete must touch the wall with both hands. Swinging the arms forward is permitted.

Push Up (Deficit) ( Level 3):  The deficit push up is a normal push up performed with the athlete’s hands planted on a raised platform. A straight body position must be maintained throughout. No snaking, sagging, or pushing up from the knees. The elbows and shoulders must be locked out at the top with the feet no wider than shoulder width. At the bottom, the chest must make contact with the floor. In the press the chest may not come off the ground before the knees. (Tip: most no-reps occur when the athlete loses the straight line in their core, so focus on not allowing the knees to touch the ground at any point during the movement.) For the raised platform, men may use 45 lb. standard bumper plates (min 3.5 inches) and women may use 25 lb. bumper plates (min 2.5 inches).

Strict Pull Up (Level 3):  This is a strict pull-up. Kipping or butterfly pull-ups are not allowed. The arms must be fully extended, with the elbows locked out at the bottom. At the top, the chin must clearly break the horizontal plane of the bar. Reverse and alternating grips are permitted. If an athlete kips or kicks their knees or legs up, forward, or backwards during the movement, it is a no-rep.

Air Squat (Levels 2 & 1):  This movement is a body weight squat. Before the athlete may start squatting, he or she must start from a full upright standing position, full extension at the knees, legs, and hips. At the bottom of the squat, the hip crease must pass below the top of the knees. The Athlete must return to full extension of the knees, legs, and hips to complete each rep before moving on.

Push Up (Level 2):  A straight body position must be maintained throughout. No snaking, sagging, or pushing up from the knees. The elbows and shoulders must be locked out at the top with the feet no wider than shoulder width. At the bottom, the chest must make contact with the floor. In the press the chest may not come off the ground before the knees. (Tip: most no-reps occur when the athlete loses the straight line in their core, so focus on not allowing the knees to touch the ground at any point during the movement.)

Knee Push Up (Level 1):  The movement starts with the athlete at the top of a plank position, knees on the mat, hips forward, and arms straight and completely locked out. At the bottom of each REP, the chest must touch the floor. At the top of the REP when the athlete has pressed out, the arms are clearly locked and one’s body is back into the original starting position.

Pull Up (Level 2):  This is a standard pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top chin must clearly clear the pull-up bar breaking the horizontal plane. Reverse and alternating grips are permitted.

Ring Row (Level 1):  In the set up the athlete hangs from the rings with straight arms where the shoulders are directly below the rings, the feet are flat on the ground, knees are at 90 degrees and the knees, hips, torso, and shoulders are in a flat line parallel to the ground. The athlete finishes the repetition when the athlete pulls him/herself up resulting in contact between the rings and chest. The athlete must show solid mid-line stabilization where there is no breaking at the hips and/or piking.