582a

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)

  1. 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)

  1. 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)

  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 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

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