Team LAB-3/18/14 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 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: 2s*3x 3 (10 min)

D1) Bench Press: x3s x3-5

D2) Bentover Barbell Rows: x 3s x3-5 (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/ pause in dip: 3+1, 2+1, 1+1 (20 min)

C) Behind the Neck Push Press OR Behind the Neck Split Press: 2s*3 x 3 (10 min)

D1) Bench Press: x3s x3-5

D2) Bentover Barbell Rows: x3sx 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 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: x3s x3-5

D2) Bentover Barbell Rows: x3sx 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) P@K Sn TO H @ Kn Sn: 2&2 x5 sets @70-80% w/90s rest or to top 2&2, 1&1
B) Pw CL 321

Part 2: ~30 min
“Standard Strength” (30 min)
~20 min
A1) Bench Press: 3s x3-5
A2) BB Rows: 3s x3-5
~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

*note: many long 60 sec rounds. It is not expected/reasonable yet to keep work going unbroken for all 60s. Therefore, pacing/clustering sets/work is the idea.
Ex: ctb kipping pull-ups 60s on and 60s off-
A) hit xf, rest as needed, xf rest as needed, etc for the 60s.
B) 10s on 10s off for 60s
C) xf unbroken then, 5-10s on and 5-10s off from there. Getting good at pacing reps and continuing work.

*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 (kippingDecline Sit-ups>MB Weighted V-Up>Weighted Sit-ups

17
60s:60s
2
GHD>Decline Sit-ups>MB Weighted V-Up>Weighted Sit-ups

34

Min

Static-Optional

Optional: non-stop running clock
***add weight vest: 10/20/30 if possible!
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 Prowler push (50/100/200) or low sled push (0/45/90)-for 30 sec
Even: pick worst skill-DU, Max Row, Sprint/Shuttle Run, or KB Swing for 30 sec