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Team LAB 12/21/13-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) 10s x 3(on 2nd and 3rd set AMRAP or back off 5-10%), b) 5s x3-5,or c) 3, 5, 7, 9-f, or  (30 min).

E)      Clean Grip Deadlifts: 5s 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) 10s x 3(on 2nd and 3rd set AMRAP or back off 5-10%), b) 5s x3-5,or c) 3, 5, 7, 9-f, or (30 min).

E)      Clean Grip Deadlifts: 5s 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) 10s x 3(on 2nd and 3rd set AMRAP or back off 5-10%), b) 5s x3-5,or c) 3, 5, 7, 9-f, or (30 min).

E)      Clean Grip Deadlifts: 5s 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.                    

WOD:

20 Deadlifts (95/135/185)

4 Medium laps

20 KB Swings

4 Medium laps

20 OH Squats (*adjust bar: 45/65/95)

4 Medium laps

20 Burpees

4 Medium laps

20 Pullups

4 Medium laps

20 Box Jumps

4 Medium laps

20 Thrusters (45/65/95)

4 Medium laps