Team LAB-2/13/14-Thursday
Level 1: Week 2/3 in this rotation, match or beat last week/past phases
A) Snatch Sotts Press: x5s x3 (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: 5s x3
E) Optional: Snatch Grip BN Push Press: x5s x1-3
F1) Military Press: 10s x3-5
F2) Pullups (weighted if possible): 10s 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: x5s x3 (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: 5s x3
E) Optional: Snatch Grip BN Push Press: 5s x1-3
F1) Military Press: 10s x3-5
F2) Pullups (weighted if possible): 10s 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 or muscle snatch: 2s x3 or 321 (15 min)
B) Pw Snatch, Snatch, or Snatch from blocks at knees: 3,2,1 (30 min)
C) Pw Clean + Jerk: 3+1,2+1,1+1 or Hang Pw Clean + Jerk: 3+1,2+1,1+1 or Hang Clean + Clean + Jerk: to top 1+1+1, or Hang clean & Jerk: to top 1+1 (20 min)
D) Push Press: 5s x3
E) Optional: Snatch Grip BN Push Press: 5s x1-3
F1) Military Press: 10s x3-5
F2) Pullups (weighted if possible): 10s 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 (match or beat last week/past numbers) (Note: Lift % based on top classical lifts. Work sets listed only)
Part 1: ~60 min
Warm up: ~15 min
A) Muscle Snatch TO Sn Sotts: 3&3*3 x3-5 @40-50% (~10-15 min)
B) 3 Part Top Down Pw Sn (HH, H@K, Floor) ~60%+ x3+1 x3-5 (~15-30 min)
C) HH Pw Cl + P Press to top 3+1, 2+1, 1+1 (~60%x3+1, ~65%x2+1, ~70%x1+1) or 1+1 x 3-5 sets (may switch PP for Pw J) (~15 min)
Part 2: ~30 min
“Standard Strength” (30 min)
~20 min
A) Push Press: 5s x3 sets
B1) Military Press: 10s x3-4 sets
B2) Chin-up > Ring Pullup: 10s x3-4 sets
~10-15 min
C1) Ring Dips: 10s, 5s, 3s or see sheet (temp, etc): 10s x3-4 sets
C2) Ring Row>Ring Pullups>Single Leg (Split Squats/Lunges/Pistols):10s x3-4 sets
Part 3: 30 min
“Special Strength & Conditioning” (30 min)
“Special Strength”
Part 1: Gauntlet
Start at the top of every minute: every set is to failure-
1 HSPU (strict: regular>bands)
2 HSPU (strict: regular>bands)
3 Kipping-HSPU (regular>bands)
4 Kipping-HSPU (regular>bands)
5 CTB Pullups-strict (bw>band>hold at top>hold dead hang)
6 CTB Pullups-strict (bw>band>hold at top>hold dead hang)
7 CTB Kipping-Pullups (reguklar>band)
8 CTB Kipping-Pullups (reguklar>band)
9 Ring Dips (strict: regular>bands)
10 Ring Dips (strict: regular>bands)
11 Kipping-Ring Dips (regular>bands)
12 Kipping-Ring Dips (regular>bands)
13 Ring Row (weighted>bw>straight>bent>standing>band)
14 Ring Row (weighted>bw>straight>bent>standing>band)
15 Regressed-Ring Row (weighted>bw>straight>bent>standing>band>hold lockout>hold dead hang)
16 Regressed-Ring Row (weighted>bw>straight>bent>standing>band>hold lockout>hold dead hang)
17 GHD Sit-up
18 GHD Sit-up
19 HLR Strict
20 HLR Strict
21 HS
22 Ring Row & hold to chest/sternum
23 Dead hang on pullup bar
Part 2: Conditioning
Tabata: burpees
Rest 2 min:
Option of:
Tabata: box jump or 250 DU FBT
