Team LAB 10/5/13-Saturday
Level 1: Week 1/3 (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 1/3 (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 1/3 (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 1/3 in this rotation, match or beat last week/past phases.
WOD:
Part 1: 8 Min cap
Wall Walks: 1,2,3,4,5,6,7,8
Wall Ball: 3,6,9,12,15,18,21,24
Part 2:
Sprint to grand and back
*On strength work: may do-after top RM sets across at same weight w/no less than 1-2 reps less or -5-10%).
