Khadzhimurat Akkaev of Russia celebrates during the men's 105kg weightlifting competition during the World Weightlifting Championships at Disney Village in Marne-la-Vallee outside Paris

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