Strength
Saturday, March 2nd, 2024 - RTB Lift Off 4.0
Suggested Warm Up
20 minutes to complete the following:
1. Cleans
A) 3 sets: 5 Muscle Cleans + 3 Tall Cleans w/ empty bar
B) Clean Complex:
1 Hang Clean + 1 Clean + 2 Front Squats
3 sets: 55/60%- 60/65% - 70/75%
% of Clean
B) Clean Complex:
1 Hang Clean + 1 Clean + 2 Front Squats
3 sets: 55/60%- 60/65% - 70/75%
% of Clean
2. Jerk
A) 3 Sets: 3 Strict Press + 3 Jerk
(Push Jerk/Split Jerk) w/ empty bar
B) 1 Jerk (Push Jerk/ Split Jerk)
3 sets of 1: 55/60%- 60/65% - 70/75%
% of Jerk
(Push Jerk/Split Jerk) w/ empty bar
B) 1 Jerk (Push Jerk/ Split Jerk)
3 sets of 1: 55/60%- 60/65% - 70/75%
% of Jerk
3. Bench Press
A) 3 sets: 5 Bench Press w/ empty bar
B) 3 Bench Press
3 sets of 3: 55/60%- 60/65% - 70/75%
% of Bench Press
B) 3 Bench Press
3 sets of 3: 55/60%- 60/65% - 70/75%
% of Bench Press
4. Deadlift
A) 3 sets: 5 Deadlifts w/ empty bar
B) 3 sets of 3: 55/60%- 60/65% - 70/75%
% of Deadlift
B) 3 sets of 3: 55/60%- 60/65% - 70/75%
% of Deadlift
Heats
HEAT 1 - 10:30
Dave Robichaud
Max Newbold
Maxwell Makohoniuk
Michael Beers
Ninoska Cadenas
Shelley Estabrooks
HEAT 2 - 11:30
Bradley Killen
Cara Smith
Chris Connors
Emily Ricketts
Shane Ryder
Lucas Edwards
HEAT 3 - 12:30
Adam Hamilton
Carole Maillet
Fernando Campos Garcia
Mike Dunfield
Olivia Capson
Dave Robichaud
Max Newbold
Maxwell Makohoniuk
Michael Beers
Ninoska Cadenas
Shelley Estabrooks
HEAT 2 - 11:30
Bradley Killen
Cara Smith
Chris Connors
Emily Ricketts
Shane Ryder
Lucas Edwards
HEAT 3 - 12:30
Adam Hamilton
Carole Maillet
Fernando Campos Garcia
Mike Dunfield
Olivia Capson