yevgeny-chigishev

Team LAB-2/22/14-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 (match or beat last week/past numbers) (Note: Lift % based on top classical lifts.  Work sets listed only)

Part 1:

A)     C&J: Cl, Cl+Fs+J to about 80%+, then to top: Cl+Fs+J (~15-30 min)

B)      Snatch to top x1 (optional x1x7-10 every 60s, start count at 90-95%) (~30 min)

C)      Back Squat 10s x3-4 (~20-30 min)

D)     Cl Deads: 5s x3 (sets 2 & 3 can be -5%, -10%) (~15 min)

E)      Optional: Pistols-Rounding x max reps (R,L,R,L,R,L) (~5  min)

F)      Optional: box jumps x10s x3 (~5 min)

Part 2: WOD

Take HMCF Class or: 7 min AMRAP

5 Triple Unders

3 Thrusters (95/115/185)

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