Womens Category 63kg

Team LAB-11/9/13-Saturday

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

 

8 Rounds FBT (75/115)

3 Pw Cleans, 3 Front Squat, 3 Push Press

30 DU

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