Team LAB 10/11/13-Saturday
Level 1: Week 2/3 (match or beat last week/past numbers)
A) Snatch: x1rm (‘relative daily 1rm,’ 3 miss rule) (30 min)
B) C&J: 1rm (‘relative daily 1rm,’ 3 miss rule) (20-30 min)
C) Optional: Front Squat 321 (15-20 min)
D) Back Squat: 10s x 3(on 2nd and 3rd set AMRAP or back off 5-10%), or 3, 5, 7, 9-f, or 5s x3-5 (30 min).
E) Clean Grip Deadlifts: 5s x3 (15 min)
- Or: 3 part pause deadlifts (snatch, clean, or both x3s)
F) Back Extensions: x10-15 x 3 (5 min)
Level 2: Week 2/3 (match or beat last week/past numbers)
A) Snatch: x1rm (‘relative daily 1rm,’ 3 miss rule) (30 min)
B) C&J: 1rm (‘relative daily 1rm,’ 3 miss rule) (20-30 min)
C) Optional: Front Squat 321 (15-20 min)
D) Back Squat: 10s x 3(on 2nd and 3rd set AMRAP or back off 5-10%), or 3, 5, 7, 9-f, or 5s x3-5 (30 min).
E) Clean Grip Deadlifts: 5s x3 (15 min)
- Or: 3 part pause deadlifts (snatch, clean, or both x3s)
F) Back Extensions: x10-15 x 3 (5 min)
Level 3: Week 2/3 (match or beat last week/past numbers)
A) Snatch: x1rm (‘relative daily 1rm,’ 3 miss rule) (30 min)
B) C&J: 1rm (‘relative daily 1rm,’ 3 miss rule) (20-30 min)
C) Optional: Front Squat 321 (15-20 min)
D) Back Squat: 10s x 3(on 2nd and 3rd set AMRAP or back off 5-10%), or 3, 5, 7, 9-f, or 5s x3-5 (30 min).
E) Clean Grip Deadlifts: 5s x3 (15 min)
- Or: 3 part pause deadlifts (snatch, clean, or both x3s)
F) Back Extensions: x10-15 x 3 (5 min)
CF Comp: Week 2/3 in this rotation, match or beat last week/past phases.
WOD:
Part 1:
Work to 1rm thruster
Rest 3 min every set:
90% of 1rm x3-f
80% of 1rmx5-f
70% of 1rm x7-f
60% of 1rm x9-f
Part 2:
Sprint to grand and back 2x
*On strength work: may do-after top RM sets across at same weight w/no less than 1-2 reps less or -5-10%).
