Monday: 12/14/2012

Level 1: Week 2/2 (4/6) in this rotation, match or beat last week/past phases.
A) Snatch: x1rm (30 minutes)
B) Snatch w/pause at knee TO Hang Snatch (full complex = 1 rep): work to top x2, then x1(15min)                                                                                                                                       C) Snatch Pulls: 100%x3, 105%x3, 110%x3 (5-10min)
D) Snatch OH Squat OR Snatch Balance: 2s x 3 (15 min)
E) Front Squat 2s x 3 (20-30min)                                                                                                    F) Optional: Good Mornings 5s x3 (15 min)
G) Back Extensions: 10-15×3 (5 min)

Level 2: Week 2/2 (4/6) in this rotation, match or beat last week/past phases.
A) Snatch: x1rm (30 minutes)
B) Snatch w/pause at knee TO Hang Snatch (full complex = 1 rep): work to top x2, then x1(15 min)
C) Clean & Jerk: x1rm (20 min)
D) Clean pulls: 100%x3, 105%x3, 110%x3                                                                                   E) Snatch Balance: 2s x 3 (15 min)
F) Front Squat 2s x 3 (20-30min)                                                                                                    G) Optional: Good Mornings 5s x3 (15 min)
H) Back Extensions: 10-15×3 (5 min)

Level 3: Week 2/2 (4/6) in this rotation, match or beat last week/past phases.
A) Snatch: x1rm (30 minutes)
B) Snatch Pulls: 100%x3, 105%x3, 110%x3 (5-10min)
C) Clean & Jerk: x1rm (20 min)
D) Clean pulls: 100%x3, 105%x3, 110%x3                                                                                      E)Snatch Balance: 2s x 3 (15 min)
F) Front Squat 2s x 3 (20-30min)                                                                                                   G)Optional: Good Mornings 5s x3 (15 min)
H) Back Extensions: 10-15×3 (5 min)

CF Comp:

Add: Post front squat add 3 sets of thrusters to failure with current 1rm front squat (2 min rest between sets)

*note: Level 3: may perform pulls &/or snatch balance/OH Squat after squats if needed

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