Greg Anding?  Haven’t seen him!

Movement Standards:

Hang Squat Clean Thruster – This movement starts with the barbell in the hang position above the knees, it ends with the barbell in a full lockout overhead, and the athlete must perform a thruster in order to get the barbell from the squat position to overhead. The athlete may perform a hang power clean to thruster, or the athlete may perform a hang squat clean to thruster. At the bottom of the thruster the hip crease must pass below the top of the knees. The movement from the squat to extension overhead must be performed in one fluid motion without stopping or segmenting at the shoulders. The barbell must come to a full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body before returning the barbell the hang position. The barbell may be dropped from the top of the repetition, but the barbell must be brought to the hang position before completing the next repetition.

Bar-facing Burpee – Each burpee must be performed perpendicular to and facing the barbell. Your head cannot be over the barbell at the bottom of the burpee. The chest and thighs touch the ground at the bottom. You must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted at L3 or L2. The next rep will then begin on the opposite side facing the barbell. One footed jumping or stepping over the bar is permitted for Level 1 only.

Rachel McDowell

Marcus Stewart

Samantha Pellerin

Bring a Friend, or Two, Thursday

Kyle Turnage

Jessica Wilson

Movement Standards:

Deadlift:  This is a traditional Deadlift with the hands outside the knees. Sumo-Deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout. The Athlete may drop the barbell from the top of the lift, but the bar must be a rest before starting the next rep. Bouncing of the barbell will not be permitted.

Hang Clean:  The athlete must first stand all the way up to full hip and knee extension before starting the first rep. In order for a rep to count the athlete must receive the barbell either above parallel in a partial squat or in a full squat clean, while both elbows clear the front of the bar, before standing all the way up to full hip and leg extension before proceeding into the next rep. If you drop the barbell at anytime before the desired rep count you must then repeat the first step of dead lifting the bar up to the hang position before continuing on.

Front Squat:  This movement begins the barbell in the front rack position, how you get it there is irrelevant, but no racks are allowed. 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 knees. The athlete must return to full extension of the knees, legs and hips to complete each rep before continuing on.

Shoulder to Overhead:  Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead. A shoulder press, push press, push jerk or split jerk may be used as long as the elbow, shoulder, hips and knees fully extend, and the bar finishes directly over the heels with the feet together. Using a rack is not permitted.

Ground to Overhead:  This movement is about getting the bar from the floor to overhead “anyway”. The key point is the range of motion between the start and end points. The barbell begins on the ground. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. Allowable variations include: power snatch, squat snatch, split snatch, clean and jerk, squat clean and jerk, squat clean thruster, or any variation. Touch-and-go is permitted. No bouncing. If you begin with an empty barbell, or a barbell that only has plates smaller than standard bumper plates, each repetition must begin with the barbell clearly below the knees.

Coach Austin, Pensacola Beach Brawl, #demtightstho

Yay Burpees

Flashback Friday ~ Syd & Spunky