Rigeret_Bare_foot_snatch

Team LAB-2/6/13-Thursday

Level 1: Week 1/3 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 1/3 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 1/3 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 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)     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-ups>RIng Pullups: 10s x3-4 sets

~10-15 min

C1) Ring Dips: 10s, 5s, 3s or see sheet (temp, etc): 10s x3-4 sets

C2) Ring Rows>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