On January 17th, I will be competing in the Freeze Fest Team Challenge in the scaled division for the second year in a row.
With snow in the forecast, the organizers knew winter was coming and decided it was the perfect time this past Friday to announce that the first event is a barbell speed ladder.
Here’s the breakdown of what that means:
- Each station has 2 barbells.
Athletes will have 2:00 to get through the ladder.
Score = Time it took to complete or 2:00 + :01 for each number of barbells not lifted.
- 1 rep per person, Athletes must be at the same station. If one cannot make the lift the other may move on but the team will be time capped and the lifter that missed the lift is done lifting. Once a team moves on to the next station they may not go back even if there is time left on the clock.
1 athlete lifts at a time. 1 barbell on the mats at a time, except for deadlift. Athletes will get a no rep if they lift before the other barbell is on the mats.
- There will be two bars at each platform/ station. Both will be off the station when you get there. The first athlete will roll the bar forward onto the mat. Do his or her lift and roll the bar off. After that the other athlete will roll the bar onto the mat and complete his or her lift. After that they move to the next station and repeat.
- Snatch – Snatch, power, split snatch are permitted. Hang snatch is not permitted. The feet are the only body parts that may be in contact with the ground at any time. If an athlete comes to his or her knees they will receive a no rep. Athlete must catch the bar above the head without any contact above the hips. A small press out is permitted as long as the bar is caught above the head. The lift ends when the bar is overhead and all joints are locked out, with the feet within shoulders and the athlete has gotten the the “good” signal from the judge.
- Clean and Jerk – Clean, power, split are permitted, Hang clean is not permitted. The feet are the only body parts that may be in contact with the ground at any time. If an athlete comes to his or her knees they will receive a no rep. Bar must make contact in the front rack position before the bar moves overhead. Split jerk, push jerk, push press permitted. The lift ends when the bar is overhead all joints are locked out, with the feet within shoulders and the athlete has gotten the the “good” signal from the judge.
- Deadlift – Standard deadlift only. Sumo deadlift is not allowed. Bar starts on the floor. Hands may be pronated or alternating. Hands must be with feet width. Athlete lifts the bar to the full extension with shoulders behind the plane of the bar and knees and hips locked out at the top. The rep ends when the judge has given the “good” signal.
- Station 1: Snatch 95/65lb
- Station 2: Clean and Jerk 115/75lb
- Station 3: Deadlift 225/135lb
- Station 4: Snatch 135/ 85lb
- Station 5: Clean and Jerk 155/105lb
- Station 6: Deadlift 315/185lb
As they say in Minnesota, “Oofda!” This event is a fast and furious way to start the morning, but as predicted it is strength-based.
Last year, the organizers kicked things off with a clean ladder. And similarly, at the Dakota Games, they began the competition with a 3-rep bear complex.
There is a science to the madness, I just wish that the snatch wasn’t in the mix.
While the clean and jerk weights are heavy, I know I am capable of doing them and doing so in one attempt.
However, I have never done a 135# snatch before. With it being such a time sensitive event, there is no room for hesitation or doubt.
You have to attack the bar with confidence and attitude and telling yourself you can do this.
Though all the positive thinking as one can muster will not help if you lack the strength and proper form.
I will need to drill the movement over the next two months in preparation. It would greatly behoove myself to do a progression in anticipation.
And at the same time, I can’t forget to work on the other two lifts as well.
What do you suggest? Any recommended programming or drills that I should follow? Leave your recommendations in the comments section below.