klokov-Clean-2nd-pull

Team LAB-3/22/14-Saturday

*Note: many of you are working from the ‘CF Comp’ template below (For the weightlifting parts).  I am making several new tweaks adjustments but is taking time to do.  See me for individual changes/tweaks.

Level 1: Week 1/3 (match or beat last week/past numbers)

A)     Snatch: to 1rm (‘relative daily 1rm,’ 3 miss rule)  OR Snatch: x1x10 (60 sec rest) OR waves: 1) x1rm, 2) 90%x1, 3) 95%x1, 4) x1rm+ 5) 90%x1 6) 95%x1 7) x1rm+ 8) 90%x1, 9) 95%x1, 10) x1rm+(30min)

B)      C&J: 1rm (‘relative daily 1rm,’ 3 miss rule) w/ optional back offs at ~90% x1s x3 sets (20-30 min)

C)      Optional: Front Squat 321 (15-20 min)

D)     Back Squat: a) 3s x3-5 (only 3 sets if front squat) or b) 321 (30 min)

E)      Clean Grip Deadlifts: 321 or 2s x3  (15 min)

a.       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: to 1rm (‘relative daily 1rm,’ 3 miss rule)  OR Snatch: x1x10 (60 sec rest) OR waves: 1) x1rm, 2) 90%x1, 3) 95%x1, 4) x1rm+ 5) 90%x1 6) 95%x1 7) x1rm+ 8) 90%x1, 9) 95%x1, 10) x1rm+(30min)

B)      C&J: 1rm (‘relative daily 1rm,’ 3 miss rule) w/ optional back offs at ~90% x1s x3 sets (20-30 min)

C)      Optional: Front Squat 321 (15-20 min)

D)     Back Squat: a) 3s x3-5 (only 3 sets if front squat) or b) 321 (30 min)

E)      Clean Grip Deadlifts: 321 or 2s x3  (15 min)

a.       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: to 1rm (‘relative daily 1rm,’ 3 miss rule)  OR Snatch: x1x10 (60 sec rest) OR waves: 1) x1rm, 2) 90%x1, 3) 95%x1, 4) x1rm+ 5) 90%x1 6) 95%x1 7) x1rm+ 8) 90%x1, 9) 95%x1, 10) x1rm+(30min)

B)      C&J: 1rm (‘relative daily 1rm,’ 3 miss rule) w/ optional back offs at ~90% x1s x3 sets (20-30 min)

C)      Optional: Front Squat 321 (15-20 min)

D)     Back Squat: a) 3s x3-5 (only 3 sets if front squat) or b) 321 (30 min)

E)      Clean Grip Deadlifts: 321 or 2s x3  (15 min)

a.       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)

A) Snatch x1 (may ramp up w/321), then wave 2 after C&J

B) C&J: C&J x1&1

C) Snatch wave 2: 1s x7-10  (60s rests & start count at ~90-95%, if make 3 in a row, go up, if miss 3 in a row drop down by 10% or 10kg and build back up) .

D) F Sqt 321, B Sqt 3s x3

E) Cl Deads: 321 or *x3x1 (*for recovery sake)

F) Optional: Jumping lunges x10x3 w/30-60s rest

G) Optional: depth drop jumps w/rebound x5x5 w/30-60s rest

H) Low Back: Hypers &/or reverse hypers x10-15 x3 sets
CF Comp: Week 1/3  in this rotation, match or beat last week/past phases.                    

Open WOD  14.3

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