Team LAB-11/2/13-Saturday
Level 1: Week 2/3 (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: a) 5s x3-5(only 3 set if front squat) or b) 3s x3-5 (only 3 sets if front squat (30 min)
E) Clean Grip Deadlifts: 3s 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 2/3 (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: a) 5s x3-5(only 3 set if front squat) or b) 3s x3-5 (only 3 sets if front squat (30 min)
E) Clean Grip Deadlifts: 3s 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 2/3 (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: a) 5s x3-5(only 3 set if front squat) or b) 3s x3-5 (only 3 sets if front squat (30 min)
E) Clean Grip Deadlifts: 3s x3 (15 min)
- 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 2/3 in this rotation, match or beat last week/past phases.
“Fight Gone Bad!”
Three rounds for 1 min of (18 min):
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories) OR KB Swing OR SU Rest
