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Team LAB-2/18/14-Tuesday

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

A) Power Snatch with pause at Knee: 321 or x1 (30min)
B) Power Clean with pause at knee+ Jerk w/ optional pause in dip: 3+1, 2+1, 1+1 (20 min)
C) Behind the Neck Split Press: 5s*3 x 3 (10 min)
D1) Bench Press: x10s x5
D2) Bentover Barbell Rows: x 10s x5 (20 min)

E) Any other upper assistance work desired

F) Abs: Hanging Leg Raises: 10-15×3 (5 min)

Level 2: Week 3/3 in this rotation, match or beat last week/past phases.

A) Snatch from blocks at knee x3,2,1 OR Power Snatch with pause at Knee: 321 or x1 (30min)
B) Power Clean & Jerk 3+1, 2+1, 1+1 OR Power Clean with pause at knee+ Jerk w/ optional pause in dip: 3+1, 2+1, 1+1 (20 min)

C) Behind the Neck Push Press OR Behind the Neck Split Press: 5s*3 x 3 (10 min)
D1) Bench Press: x10s x3-5
D2) Bentover Barbell Rows: x10s x 3-5 (20 min)

E) Any other upper assistance work desired

F) Abs: Hanging Leg Raises: 10-15×3 (5 min)

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

A) Power Snatch, Snatch, or Hang Snatch: 321 or x1 (30min)
B) Power Clean + Jerk: 3+1, 2+1, 1+1or Pw Clean + Clean + Jerk: to top x1+1+1 (20 min)
C) Behind the Neck Push Press OR Behind the Neck Split Press: 5s*3 x 3 (10 min)
D1) Bench Press: x10s x 3-5
D2) Bentover Barbell Rows: x10s x 3-5 (20min)

E) Any other upper assistance work desired

F) Abs: Hanging Leg Raises: 10-15×3 (10 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%).

 

CF Comp-Week 3/3 (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)     Pw Sn TO Sn Bal.:  2&2 x5 sets @70-80% w/90s rest or to top 1&1 (~30 Min)

B)      1 Pull  TO 1 Pw Cl: @70% x1&1 x3-5 or top 2&2,1&1 (~15 Min)

Part 2: ~30 min 

“Standard Strength” (30 min)

~20 min               

A1) Bench Press: 3s x5

A2) BB Rows: 3s x5

~10-15 min        

B1) Bar Dips: 3s x3-5

B2) Pullups (strict): 3s x3-5

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              Ring MU (strict: regular>knees>feet)

2              Ring MU (strict: regular>knees>feet)

3              Kipping-Ring MU (regular>lying>knees>feet &/or band)

4              Kipping-Ring MU (regular>lying>knees>feet &/or band)

5              TNG Pushups (weighted>bw>toes>band>knees)

6              TNG Pushups (weighted>bw>toes>band>knees)

7              HR Pushups-regressed (weighted>bw>toes>band>knees)

8              HR Pushups-regressed (weighted>bw>toes>band>knees)

9              T2B: Strict

10           T2B: Strict

11           T2B: w/Kip

12           T2B: w/Kip

13           K2E: strict

14           K2E: strict

15           K2E: w/kip

16           K2E: w/kip

17           Ring lockout

18           L-Sit hold

19           High Plank

Part 2: Conditioning

Emom: 10 min

Odd: Max DU for 30 sec

Even: Max Row or KB Swing for 30 sec

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