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Team LAB-11/16/13-Saturday

Level 1: Week 1/3 (match or beat last week/past numbers)

A)     Snatch: to 1rm (‘relative daily 1rm,’ 3 miss rule)  OR Snatch: x1x10 (60 sec rest) OR waves: 1) x1rm, 2) 90%x1, 3) 95%x1, 4) x1rm+ 5) 90%x1 6) 95%x1 7) x1rm+ 8) 90%x1, 9) 95%x1, 10) x1rm+(30min)

B)      C&J: 1rm (‘relative daily 1rm,’ 3 miss rule) w/ optional back offs at ~90% x1s x3 sets (20-30 min)

C)      Optional: Front Squat 321 (15-20 min)

D)     Back Squat: a) 3s x3-5 (only 3 sets if front squat) or b) 321 (30 min)

E)      Clean Grip Deadlifts: 321 or 2s 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 1/3 (match or beat last week/past numbers)

A)     Snatch: to 1rm (‘relative daily 1rm,’ 3 miss rule)  OR Snatch: x1x10 (60 sec rest) OR waves: 1) x1rm, 2) 90%x1, 3) 95%x1, 4) x1rm+ 5) 90%x1 6) 95%x1 7) x1rm+ 8) 90%x1, 9) 95%x1, 10) x1rm+(30min)

B)      C&J: 1rm (‘relative daily 1rm,’ 3 miss rule) w/ optional back offs at ~90% x1s x3 sets (20-30 min)

C)      Optional: Front Squat 321 (15-20 min)

D)     Back Squat: a) 3s x3-5 (only 3 sets if front squat) or b) 321 (30 min)

E)      Clean Grip Deadlifts: 321 or 2s 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 1/3 (match or beat last week/past numbers)

A)     Snatch: to 1rm (‘relative daily 1rm,’ 3 miss rule)  OR Snatch: x1x10 (60 sec rest) OR waves: 1) x1rm, 2) 90%x1, 3) 95%x1, 4) x1rm+ 5) 90%x1 6) 95%x1 7) x1rm+ 8) 90%x1, 9) 95%x1, 10) x1rm+(30min)

B)      C&J: 1rm (‘relative daily 1rm,’ 3 miss rule) w/ optional back offs at ~90% x1s x3 sets (20-30 min)

C)      Optional: Front Squat 321 (15-20 min)

D)     Back Squat: a) 3s x3-5 (only 3 sets if front squat) or b) 321 (30 min)

E)      Clean Grip Deadlifts: 321 or 2s x3  (15 min)

  1. Or: 3 part pause deadlifts (snatch, clean, or both x3s)

F)      Back Extensions: x10-15 x 3 (5 min)
*On strength work: may do-after top RM sets across at same weight w/no less  than 1-2 reps less or -5-10%).

**Stick with respective squat cycle:  a,b,c, etc for Saturday alterations
CF Comp: Week 1/3  in this rotation, match or beat last week/past phases.                    

FBT:
Row 20 calories
30 Burpees
30/45 pound Two-arm dumbbell ground-to-overhead, 40 reps
50 Toes to bar
100 foot Walking lunge with 25/45lb plate held overhead
150 foot Sprint

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