It’s time to THROWDOWN!

I hope that you’re ready to compete!

Check the details of the event below and watch this video.

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I will be looking forward to YOUR scores and replies.

Feel free to record yourself hitting this throwdown and post up highlights here.

Just make sure to name your video “110% HAM – Turkey Day Throwdown 2012”

Here’s the Throwdown Layout:

With a Running Clock:

Turkey Day Throwdown – Part 1 (From Start to 15 min mark)

1A) 10 Rounds x The Turkey Day Barbell Complex

***With the Heaviest Weight YOU can handle on the Barbell – Complete 10 rounds of the following Barbell Complex:

a) Power Clean x 1

b) Push Press / Jerk x 1

c) Front Squat x 1

d) Thruster x 1

***Score is weight on the bar + overall time taken to complete complex

***Barbell must NOT touch the ground during the complex sequence – reps will NOT count if it does – you can rest bar on the ground between reps

Turkey Day Throwdown – Part 2 (From 15min – 18min mark)

1A) 3 min AMRAP of STRICT Pull Ups

***You can come of the bar when ever you want but you MUST get your chin above the bar for the rep to count.Β  NO kipping allowed.

***Take a 2 Min Break***

Turkey Day Throwdown – Part 3 (From 20 mins to 30 min mark)

1A) For Time – 12, 10, 8, 6, 4, 2 + 10 Reps Of Each:

a) HSPU’s

b) 70# KB Swings

***HSPU’s must be full range of motion and KB Swings are FULL Overhead American Style Swings

***Score = Total Time Taken To Complete the Ladder

***10 Min Time Limit

Turkey Day Throwdown – Part 4 (From 30 mins to 40 min mark)

1A) 70 Burpees For Time + 400m Run To Finish

***1 Ground To Overhead Every Min on the Min w/ a loaded Barbell with HEAVIEST weight used on the Turkey Day Complex OR with the HEAVIEST weight you can handle

1B) After 70 Burpee are completed – 400m Run to Finish!

***as soon as you hit 70 Burpees, run 400m to FINISH

***Score is Total Time taken to complete and weight used for Ground to Overheads

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Now that you know the layout of the Throwdown, it time you put yourself to the test and see what you can do.

Time to COMPETE!

As I mentioned above, I’m looking forward to your results so post them up within the comments below!

If you take video, post those up as well.

It’s 110% H.A.M. Time.

Live and Train Aggressive!

Travis

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