2012-10-06_12-47-49_438

Team LAB-3/26/13-Tuesday

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/ pause in dip: 3+1, 2+1, 1+1 (20 min)
C) Behind the Neck Split Press: 5s*3 x 3 (10 min)
D1) Bench Press: x10s  x3-4
D2) Bentover Barbell Rows: x10s x3-4 (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) Power Snatch with pause at Knee: 321 or x1 (30min)
B) Power Clean with pause at knee+ Jerk w/ pause in dip: 3+1, 2+1, 1+1 (20 min)                                                                      C) Optional: Behind the Neck Split Press: 5s*3 x 3 (10 min)
D1) Bench Press: x10s x3-4
D2) Bentover Barbell Rows: x10s x3-4 (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) Optional: Behind the Neck Split Press: 5s*3 x 3 (10mi)
D1) Bench Press: x10s x3-4
D2) Bentover Barbell Rows: x10s x3-4 (20min)                                                                                                                                E) Any other upper assistance work desired F) Abs: Hanging Leg Raises: 10-15×3 (10 min)

CF Comp: Week 1/2 (5/6) in this rotation, match or beat last week/past phases Level 1, 2, or 3 Oly A-D

For this triplet: rest 30-60s between sets
E1) Dips: x5s, 10-f (at 85% of 5rm), 15-f (at 70% of 5rm) (60-90s rest) (use weighted belt if possible)
E2) Hanging Leg Raises: x10-15 x3
E3) GHD Situps: x15-20×3

WOD 1:
-Muscle up practice-5min

WOD 2:

Rower HIIT (or bike/run): 30 Fast/Max TO 30 recovery x10-15 min