Team LAB-10/24/13-Thursday
Level 1: Week 1/3 in this rotation, match or beat last week/past phases
A) Snatch Sotts Press: x3s x3sets (15 min)
B) 3 Part (top down) Snatch: 3,2,1 (1: High hang 2: Hang at knees 3: Floor = 1 rep)
C) 3 Part (top down) Clean + Power Jerk: 3+1,2+1,1+1 (1: High hang 2: Hang at knees 3: Floor = 1 rep)
D) Push Press: 3s x3
E) Optional: Snatch Grip BN Push Press: x3s x1-3
F1) Military Press: 5s x3-5
F2) Pullups (weighted if possible): 5s x3-5
G) Any other upper body assistance work desired
H) Abs: GHD or Decline Sit-up, etc: x10-15×3
Level 2: Week 1/3 in this rotation, match or beat last week/past phases
A) Snatch Sotts Press: x3s x3sets o(15 min)
B) Pw Snatch 321 OR 3 Part (top down) Snatch: 3,2,1 (1: High hang 2: Hang at knees 3: Floor = 1 rep)
C) Pw C&J 3+1, 2+1, 1+1,OR 3 Part (top down) Clean + Power Jerk: 3+1,2+1,1+1 (1: High hang 2: Hang at knees 3: Floor = 1 rep)
D) Push Press: 3s x3
E) Optional: Snatch Grip BN Push Press: 3s x1-3
F1) Military Press: 5s x3-5
F2) Pullups (weighted if possible): 5s x3-5
G) Any other upper body assistance work desired
H) Abs: GHD or Decline Sit-up, etc: x10-15×3
Level 3: Week 1/3 in this rotation, match or beat last week/past phases
A) Optional: Snatch Sotts Press: 3s x3 (15 min)
B) Pw Snatch or Snatch: 3,2,1 (30 min)
C) Pw Clean + Jerk: 3+1,2+1,1+1 (20 min)
D) Push Press: 3s x3
E) Optional: Snatch Grip BN Push Press: 3s x1-3
F1) Military Press: 5s x3-5
F2) Pullups (weighted if possible): 5s x3-5
G) Any other upper body assistance work desired
H) Abs: GHD or Decline Sit-up, etc: x10-15×3
*On strength work: may do-after top RM sets across at same weight w/no less than 1-2 reps less or -5-10%).
CF Comp: Week 3/3 in this rotation, match or beat last week/past phases
Level 1,2, or 3 Oly A-D
WOD 1: Special Strength
FBT: FBT
E1) HSPU x10>1 (-1) (may regress version)
E2) Kipping Pullups x10>1 (-1)
E3) T2B, Ab Mat, HLR, Or GHD Situp: x x10>1 (-1)
WOD 2: Skill/Skill Strength
Skill practice (select area of weakness: walking handstand/handstand, double unders, etc)-5min
WOD 3-Conditioning
8 rounds
HS Slow eccentric x15s
Pullup eccentric x15s
Rest for 30 sec
Then:
8 min row. Sprint for 60 s every other minute.
*On strength work: may do-after top RM sets across at same weight w/no less than 1-2 reps less or -5-10%).
