Team LAB-2/4/13-Tuesday
Level 1: Week 1/3 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 1/3 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 1/3 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 1/3 (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
