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发表于 2013-4-1 18:06:45
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本帖最后由 澳洲火烧 于 2013-4-13 00:32 编辑
WOW 6
Barbell Hang to Overhead - 9 reps * 20kg =180
Barbell Back Squat - 9 reps * 45kg =405
Barbell Hang to Overhead - 6 reps *20kg =120
Barbell Back Squat - 6 reps * 50kg =300
Barbell Hang to Overhead - 3 reps * 20kg =60
Barbell Back Squat - 3 reps * 45kg =135
Total Weight Shifted: 180+405+120+300+60+135= 1200
Score each of the 6 working sets by multiplying the weight used in that set by the successful reps completed in that set. Then, add up the total of all 6 scores. this will be your Total Weight Shifted.
In less than 20 minutes complete a successful set of each the following (in order). Choose your own weight.
RULES:
THROUGHOUT THE WOW
If any rep gets "stuck", the Trainer must assist in returning the barbell back to the rack. That rep is not counted. The Participant must then rest until they are ready go again.
Never stop the clock. Your WOW cannot take longer than 20 minutes. Start the clock the moment the first rep of the first set begins. Stop exercising once 20 minutes is up.
A rep that is not full range is not counted.
The Participant cannot move onto the next set until a full complete successful set is completed that both the Participant and the Trainer are happy to record down.
The Participant cannot return to a set once they have moved on.
HANG TO OVERHEAD
Each rep must start with the body standing tall, the BB held and hanging.
The barbell cannot touch the floor until all reps are complete.
Each rep must be lifted to a height whereby the body is completely tall, hips extended, BB overhead and arms fully extended. The biceps must cover the ears from side on view.
The movement from the hang to overhead is commonly completed via a clean & press or clean & jerk, however a clean & split-jerk or snatch or squat-clean & press may also be executed. Trainer to instruct best option for the Participant.
The bar must be lowered back to the floor or rack under control once finished.
Common Reasons for rep to be called a Failed Rep:
X The BB is not pressed high enough at the top to achieve straight arms.
X The biceps do not cover the ears at the top.
X The participant decides that a racked rest is ok mid-set... It isn't.
BACK SQUATS
The barbell must be placed on the upper back.
Feet (heels and toes) must stay flat on the ground throughout the rep.
Each rep starts at the top, with both hips extended fully.
Each rep must be lowered to a depth that allows the hip joint to line up with the knee joint. Lower than this is ok, higher than this is not ok.
Each rep is complete when the body is returned to the starting position, with hips fully extended.
Common Reasons for rep to be called a Failed Rep:
X The hips do not dip down low enough. This often results from the Trainer not critiquing the movement side on, at hip height.
X The hips do not extend fully at the top of the range.
X The torso leans forward, the heels release from the floor.
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