Well done to all the top finishing individuals from the weekend. What a weekend it was. Some amazing performances and great atmosphere. Next year we want to take a big crew along and hopefully some individuals and a team 
Strength
1.Snatch 2/1/1 > 2×2 (85%,90%,95%)
2.BN Jerk 2/1/1 > 2×2 (%’S AS ABOVE)
3.Snatch pull 3×3 @ 110%
> 2×2 requires you to perform two drop down sets of 2 reps. The load should be 5-10kg lighter than your initial set at 80-85%
*Keep in mind that these percentages are a guideline. For many starting at 80% is encouraged. As for the increases many will find going from 85%>87.5%>90% more beneficial. Remember the actual load is irrelevant. Form and bar speed are much more important as is making 100% of your lifts
*Comp squad, for your working sets perform each set on the minute every minute. For the drop down sets rest just 30 seconds between sets.
Conditioning
“Isabel”
For time
30 snatch 60/40kg
*Scale load as needed
“Isabel” will be the second benchmark leader board workout to be posted. Remember you must have a judge and the load must be as prescribed to go up on the board.
6.00AM CLASS
NAME / SNATCH/BNJERK/PULLS/TIME
Damo – 57.5/62.5/70/6.42 50kg
Geoff – 47.5/50/57.5 – 2.35/ 30kg
Darren – 30/30/30 – 4.00/ 20kg
Rohan – 30/30/30 – 4.00 /20kg
Ben G – 55/62.5/70 – 6.45 / 50kg
Brooke – 25/30/35 – 3.50 /20kg
Renee – 22.5/25/35 – 4.20/17.5kg
Ben B – 62.5/62.5/70 – 8.24 RXD
Jess B 35/45/50 – 3.40/30kg
Allen – Technique/ Snatch
Welcome Allen to Soul Rebel on this cold Monday morning, well done to everyone, some heavy lifting today a few sore bodies too, great effort by everyone and Ben getting the official Isabel done was great to watch!!
12.30PM CLASS
Name – Strength 1., 2., 3. / “Isabel” Time, Scaled
Linda – 1. x, 2. 35/40/45, Strict Press 3 x 3 @ 25kg / 5min AMRAP 10 pull ups (O), 10 push ups, 3 + 1
Rob – 1. 30/35/40, 2. 40/55/60, 3. ? / 3.50, 40kg snatch
Uwe – 1. 20.5/25.5/30.5, 2. 30.5, 35.5, 40.5, 3. Deadlift 5 x 3 @ 77.5kg / 2.04, 23kg one arm snatches
Sarah – 1. 25/27.5/30 > 25, 2. 35/37.5/40 > 35, 3. 35 / 4.59, 25kg snatch
Phil – 1. 40/45/50, 2. 50/57.5/62.5, 3. 60 / 2.53, 40kg snatch
Kara – 1. 20/25/27.5, 2. 22.5, 3. 35 / 4.10, 20kg snatch
Kelly – 1. 25, 2. 25, 3. 25 / 3.08, 17.5kg snatch
Great work midday class on this beautiful sunny autumn day! (although the clouds are coming!) Definite improvements in technique all round and well done to Uwe again getting through Isabel one handed – now that is impressive! Isabel is tough and I think everyone scaled appropriately as no ones times blew out. Enjoy the day and we’ll see you tomorrow!
6.30PM CLASS
NAME – SN / BNJ / SP – “Isabel” Result / Scaled
Benny C – 3RM Bench Press 90 / 80, 85, 87.5 / 100, 110, 115 / 105 – 1.59 / Rx’d
Morgs – 3RM Bench Press 42.5 / KB Strict Press 5×5
Nick C – 65, 70, 72.5 / 90, 95, 100 / 87.5 – 6.45 / Rx’d
Laura – ? – 5.38 / 32.5kg
Steve H – 45, 50, 55 / 70, 72.5, 75 / 70 – 5.34 / Rx’d
Stuart D – 40, 45, 50 / 55, 60, 65 / 65 – 4.29 / 40kg
Anthony V – 50, 55, 60 / 70, 75, 80 / ? – 4.46 / Rx’d
Lucas M – 40, 42.5, 45 / 55, 57.5, 60 / 55 – 4.56 / 35kg
Steve R – 50, 52.5, 55 / 60, 62.5, 65 / 50 – 4.46 / 45kg
Cam G – 50, 52.5, 55 / 60, 62.5, 65 / 50 – 4.42 / Rx’d
Bill – Technique – 2.29 / 30kg
Lucas Ts – 37.5 / 40 / 60 – 3.52 / 30kg
7.30 OPEN GYM
Adam – 65, 70, 72.5 / 80, 85, 87.5 / 87.5 – 4.30 / Rx’d
Nathan C – 30 / 47.5 / 50 – 10min AMRAP KB swing, Snatchn, burppes, squats
Awesome work tonight from everyone on the strength component! Also was great to watch everyone hit “isabel” hard, congratulations to Ben C, Anthony V and Adam S for taking the top 3 positions for the men!