Competition Corner

Linda Frankenstein

Event #1
Linda Frankenstein- CAP: 20 minutes
10-9-8-7-6-5-4-3-2-1
DB Bench Press (50/35) (35/20)
Deadlift (135/95) (95/65)
Squat Clean (135/95) (95/65)
1 barbell, 1 bench, 1 set of dumbbells per lane. Athletes will utilize the same barbell for the deadlifts and the squat cleans. All divisions must squat clean.
WORKOUT FLOW: The athlete will begin on their start mat. At the call of 3-2-1 go, the athlete will move forward to their bench and perform the required number of DB Bench Press before moving forward their barbell and performing the required number of Deadlifts before completing the required number of squat cleans. The workout will continue in the way until the athlete has completed the rounds of 10-9-8-7-6-5-4-3-2-1 and then finishing on their stop mat.
MOVEMENT STANDARDS:
DB Bench Press: Each repetition starts with full extension of the arms with both dumbbells over the torso. Both feet must remain on the floor throughout the entire rep. The shoulders and buttocks must remain in contact with the bench throughout the rep. During the lift, if the feet come off the floor at any point, or the shoulders and/or buttocks come off the bench, the repetition will not count. The The athlete may NOT pause or rest with the bar on the torso. The rep counts when the arms return to full extension with the bar over the athlete’s torso.
Deadlift: Every rep begins with the barbell on the ground. The athlete’s grip must be outside the knees. Sumo deadlifts are not allowed. Arms must be straight throughout the movement and the athlete may NOT bounce the bar off the floor. The rep is credited when the hips and knees reach full extension and the head and shoulders are behind the bar.
Squat Clean: The barbell begins on the ground. Touch and go is permitted, however bouncing or dropping and catching the barbell on the rebound is NOT acceptable. Once dropped, the barbell must settle on the ground before the athlete may begin the next repetition. The athlete must pass through a full squat with hips below the knees every repetition. The rep is credited when the athlete’s hips and knees are fully extended, and the bar is resting on the shoulders with the elbows in front of the bar.