Team LAB-11/21/13-Thursday
Level 1: Week 2/3 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 2/3 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 2/3 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 2/3 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:
- HSPU: xF, rest 60 sec for 2-3 rounds
- Ring Dips: xF, rest 60 sec for 2-3 rounds
- HR Pushups: xF, rest 60 sec for 2-3 rounds
- Spiderman crawls: x10, rest 30 sec for 2-3 rounds
J) Pull Series:
- Rope Climb x5, rest for 60 sec for 2-3 rounds
- CTB Pullups w/pause at top *3: xF, rest 60 sec for 2-3 rounds
- Kipping Pullups: xF, rest 60 sec for 2-3 rounds
- Jumping Pullups w/8 sec negative: xF, rest 60 sec for 2-3 rounds
K) Ab/Core series:
- HLR w/3 sec pause at topxF, rest 60 sec for 2-3 rounds
- T2BxF, rest 60 sec for 2-3 rounds
- K2ExF, rest 60 sec for 2-3 rounds
- SitupsxF, rest 60 sec for 2-3 rounds (no more than 25 reps per)
- 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
