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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)

  1. 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)

  1. 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)

  1. 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%).

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