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
