Team LAB-3/11/14-Tuesday
*Note: many of you are working from the ‘CF Comp’ template below. I am making several new tweaks adjustments but is taking time to do. See me for individual changes/tweaks.
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: 3s*3 x 3 (10 min)
D1) Bench Press: x5s x3-5
D2) Bentover Barbell Rows: x 5s x3-5 (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/ pause in dip: 3+1, 2+1, 1+1 (20 min)
C) Behind the Neck Push Press OR Behind the Neck Split Press: 3s*3 x 3 (10 min)
D1) Bench Press: x5s x3-5
D2) Bentover Barbell Rows: x5s 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 OR Snatch: 321 or x1 (30min)
B) Power Clean + Jerk: 3+1, 2+1, 1+1 (20 min)
C) Behind the Neck Push Press OR Behind the Neck Split Press: 3s*3 x 3 (10 min)
D1) Bench Press: x5s x 3-5
D2) Bentover Barbell Rows: x5s 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) H@Knee Sn to top 3,2,1 or 2, 1(*use straps) (~30 Min)
B) P@K Pw Cl 321 (~15 Min)
Part 2: ~30 min
“Standard Strength” (30 min)
~20 min
A1) Bench Press: 5s x3-5
A2) BB Rows: 5s x3-5
~10-15 min
B1) Bar Dips: 5s x3-5
B2) Pullups (strict): 5s x3-5
Part 3: 30 min
“Special Strength & Conditioning” (30 min)
“Special Strength”
Part 1: Gauntlet
| *Have weight adjustments ready-changing weights is PART of your time! | ||||
| **On TNG reps watch for elbow pains-drop bar when needed (point is to practice TNG and speed reps. | ||||
| Also, if hands chewed up on snatch may use straps) | ||||
| Category-ish | Set | work: rest | tot. time | Exercise |
| Pull |
1 |
60s:60s |
2 |
Bar MU (kipping<band-feet<band-seated<kneeling-bw/band<feet-bw/band/jumping) |
|
2 |
60s:60s |
2 |
Bar MU (kipping<band-feet<band-seated<kneeling-bw/band<feet-bw/band/jumping) | |
|
3 |
60s:60s |
2 |
Bar MU (kipping<band-feet<band-seated<kneeling-bw/band<feet-bw/band/jumping) | |
| Push |
4 |
30s:30s |
1 |
TNG Pw C & Pw J (65/95/135 or 50% of 1rm Pw Cl&J) |
|
5 |
30s:30s |
1 |
TNG Pw C & Pw J (65/95/135 or 50% of 1rm Pw Cl&J) | |
|
6 |
30s:30s |
1 |
TNG Pw C & Pw J (65/95/135 or 50% of 1rm Pw Cl&J) | |
| Pull |
7 |
30s:30s |
1 |
TNG Pw Snatch (45/65/95 or 50% of 1rm Pw Sn) |
|
8 |
30s:30s |
1 |
TNG Pw Snatch (45/65/95 or 50% of 1rm Pw Sn) | |
|
9 |
30s:30s |
1 |
TNG Pw Snatch (45/65/95 or 50% of 1rm Pw Sn) | |
| Push |
10 |
30s:30s |
1 |
HSPU (strict: band, etc) |
|
11 |
30s:30s |
1 |
HSPU (strict: band, etc) | |
|
12 |
30s:30s |
1 |
HSPU (strict: band, etc) | |
| Pull |
13 |
30s:30s |
1 |
CTB (kipping) |
|
14 |
30s:30s |
1 |
CTB (kipping) | |
|
15 |
30s:30s |
1 |
CTB (kipping) | |
| Push |
16 |
30s:30s |
1 |
Push Press (65/95/135 or 50% of 1rm) |
|
17 |
30s:30s |
1 |
Push Press (65/95/135 or 50% of 1rm) | |
|
18 |
30s:30s |
1 |
Push Press (65/95/135 or 50% of 1rm) | |
| Pull |
19 |
30s:30s |
1 |
Kipping pullups (reg or butterfly) |
|
20 |
30s:30s |
1 |
Kipping pullups (reg or butterfly) | |
|
21 |
30s:30s |
1 |
Kipping pullups (reg or butterfly) | |
| Core |
22 |
30s:30s |
1 |
GHD>Decline Sit-ups>MB Weighted V-Up>Weighted Sit-ups |
|
23 |
30s:30s |
1 |
GHD>Decline Sit-ups>MB Weighted V-Up>Weighted Sit-ups | |
|
24 |
30s:30s |
1 |
GHD>Decline Sit-ups>MB Weighted V-Up>Weighted Sit-ups | |
|
27 |
||||
| Min | ||||
| Static-Optional | Optional: non-stop running clock | |||
|
1 |
30s:0s | :30 | L-Sit Hold: chin above bar: ~0-30s | |
|
2 |
30s:0s | :30 | L-Sit Hold: arms length: ~0-30s | |
|
3 |
30s:0s | :30 | Pullup dead hang hold: ~0-30s | |
|
4 |
30s:0s | :30 | Ring Dip Lockout: ~0-30s | |
|
5 |
30s:0s | :30 | HS: ~0-30s | |
|
6 |
30s:0s | :30 | High Plank: ~0-30s | |
| 3 min | ||||
Part 2: Optional-Conditioning (may do on own)
Emom: 10-15 min
Odd: Max DU for 30 sec
Even: Max Row, Sprint/Shuttle Run, or KB Swing for 30 sec
