Singlet is not required!

Barbell overhead position. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.

Workout 12 . 2

MEN – includes Masters Men up to 54 years old

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible

WOMEN – includes Masters Women up to 54 years old

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible

MASTERS MEN – includes Masters Men 55+

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible

MASTERS WOMEN – includes Masters Women 55+

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
35 pound Snatch, 30 reps
55 pound Snatch, 30 reps
75 pound Snatch, 30 reps
90 pound Snatch, as many reps as possible

Movement Standards

This workout begins from the standing position with the barbell loaded to the starting weight. In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle snatch, a power snatch, a squat snatch or a split snatch. A clean and jerk is not permitted.

Additional Notes

Please be sure to watch the entire workout instruction video above for full details. Each rep will be counted once the athlete clearly shows control of the barbell overhead. The athlete must be responsible for loading their own barbell to the appropriate loads during the workout. The same barbell must be used for the entire workout and they may not receive assistance when changing the loads. Using additional pre-loaded barbells is not permitted.

Equipment

To complete this workout you will need:

• One barbell
• Collars
• Plates to load to the appropriate weights for your gender and age group

What is an Avatar?

In order to have an Avatar you must be a registered user.  Once you are a registered user head to your profile page.  How do you get there?  Login to your account using the sidebar login and click the Profile link.

Once you are on your profile page select Update Picture:

Browse your local computer for the picture you want to use.

Once you have your picture you can crop the image.  The crop button may be hidden behind the image but you can see part of it.  See my example below.Once cropped your picture will look something like this… If you aren’t happy with the picture after awhile you can remove and upload a new one.

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Thanks and Enjoy!

Use the arrow keys to move the pac-man around and click the link twice to include a 2nd player (which uses the A,S,W,D keys to move around). And yes, I know it’s a complete waste of time, but it’s a fun waste of time and it brings back some great memories.

http://www.youtube.com/watch?v=j71XZRYI_nI