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Team LAB-11/14/13-Thursday

Level 1: Week 1/3 in this rotation, match or beat last week/past phases

A)    Snatch Sotts Press: x2s x3 or 321 (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: 2s x3 or 321

E)     Optional: Snatch Grip BN Push Press: x2s x1-3 or 321

F1) Military Press: 3s x3-5

F2) Pullups (weighted if possible): 3s 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: x2s x3   or 321 (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: 2s x3 or 321

E)     Optional: Snatch Grip BN Push Press: 2s x1-3 or 321

F1) Military Press: 3s x3-5

F2) Pullups (weighted if possible): 3s 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: 2s x3 or 321 (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: 2s x3 or 321

E)     Optional: Snatch Grip BN Push Press: 2s x1-3 or 321

F1) Military Press: 3s x3-5

F2) Pullups (weighted if possible): 3s 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 1/3 in this rotation, match or beat last week/past phases

Level 1,2, or 3 Oly A-D

WOD 1: Special Strength

I)       Push Series:

  1. HSPU: xF, rest 60 sec for 2-3 rounds
  2. Ring Dips: xF, rest 60 sec for 2-3 rounds
  3. HR Pushups: xF, rest 60 sec for 2-3 rounds
  4. Spiderman crawls: x10, rest 30 sec for 2-3 rounds

J)       Pull Series:

  1. Rope Climb x5, rest for 60 sec for 2-3 rounds
  2. CTB Pullups w/pause at top *3: xF, rest 60 sec for 2-3 rounds
  3. Kipping Pullups: xF, rest 60 sec for 2-3 rounds
  4. Jumping Pullups w/8 sec negative: xF, rest 60 sec for 2-3 rounds

K)    Ab/Core series:

  1. HLR w/3 sec pause at topxF, rest 60 sec for 2-3 rounds
  2. T2BxF, rest 60 sec for 2-3 rounds
  3. K2ExF, rest 60 sec for 2-3 rounds
  4. SitupsxF, rest 60 sec for 2-3 rounds (no more than 25 reps per)
  5. Flying posture hold 30s, flying superman 30s, plank x30s x 3 rounds (60 sec rests)

WOD 2: Skill/Skill Strength

Skill practice (select area of weakness: walking handstand/handstand, double unders, etc)-5min

WOD 3-Conditioning

Emom: 10 min

Box Jumps x10

KB Swings x10

Then: 10 min row w/30 sec sprint and 30 sec recovery