Team LAB-2/8/14-Saturday
Level 1: Week 1/3 (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)
- Or: 3 part pause deadlifts (snatch, clean, or both x3s)
F) Back Extensions: x10-15 x 3 (5 min)
Level 2: Week 1/3 (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)
- Or: 3 part pause deadlifts (snatch, clean, or both x3s)
F) Back Extensions: x10-15 x 3 (5 min)
Level 3: Week 1/3 (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)
- 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 1/3 (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:
Part 1: 8 Min cap
MU: 1,2,3,4,5,6,7,8
Wall Ball: 3,6,9,12,15,18,21,24
