Pirate Track and Field "Heavy Metal" club qualification criteria:
Boys:
- 90% body weight clean and jerk for one rep
- 70% body weight snatch for one rep
- 125% body weight squat for one rep
- Your age in kipping pullups without dropping from the bar
Girls:
- 60% body weight clean and jerk for one rep
- 50% body weight snatch for one rep
- 100% body weight squat for one rep
- Half your age in kipping pullups without dropping from the bar.
When you're ready to test, let Coach Mac know and he will certify each qualification. You don't have to complete all of the requirements at the same time or on the same day; it's a cumulative achievement.What Exactly Can You Eat Before or During a Workout or Competition?
· Option 1: Apple (CHO) and Cheese (protein and fat)- contains the amino acid arginine which spikes HGH to higher levels.
· Option 2: Whole wheat or rye bread (CHO) and peanut butter (protein and fat). Peanuts also have arginine & are a good fat that will slow down the entry of sugar from bread into the body.
· Option 3: Whole wheat or rye bread (CHO) and chicken or turkey (protein) & butter (fat). In fact, fat releases an enzyme which burns fat.
· Option 4: 2% or whole Milk (CHO, protein and fat). Milk has the amino acid tryptopham which induces HGH release. You need at least 2% fat in order to absorb vitamin D & calcium.
· Option 5: Fruit (CHO) and protein (eggs - high in arginine).
· Option 6: Power bar (40-30-30) or sports drink (40-30-30). Read the label. Know what is in your food!
· Option 7: Pure water is #1 in cleaning out waste and poison in the body to aid recovery and peak performance. Water also dilutes acid in the stomach. A loss of 1-2% water hurts performance. Proper hydration is a 24 hour issue.