Team LAB-3/28/13-Thursday
Level 1: Week 1 out of 3 (match or beat last week/past numbers)
A) Snatch Sotts Press: x5s x3sets (15 min)
B) 3 Part (top down) Snatch: 3,2,1 (1: High hang 2: Hang at knees 3: Floor = 1 rep)
C) 3 Part (top down) Clean + Power Jerk: 3+1,2+1,1+1 (1: High hang 2: Hang at knees 3: Floor = 1 rep)
D) Push Press: 5s x3
E) Military Press: 10s x3-4
F) Pullups (weighted if possible): 10s x3-4
G) Any other upper body assistance work desired
H) Abs: GHD or Decline Sit-up, etc: x10-15×3
Level 2: Week 1 out of 3 (match or beat last week/past numbers)
A) Snatch Sotts Press: x5s x3sets (15 min)
B) Pw Snatch 321 OR 3 Part (top down) Snatch: 3,2,1 (1: High hang 2: Hang at knees 3: Floor = 1 rep)
C) Pw C&J 3+1, 2+1, 1+1,OR 3 Part (top down) Clean + Power Jerk: 3+1,2+1,1+1 (1: High hang 2: Hang at knees 3: Floor = 1 rep)
D) Push Press: 5s x3
E) Military Press: 10s x3-4
F) Pullups (weighted if possible): 10s x3-4
G) Any other upper body assistance work desired
H) Abs: GHD or Decline Sit-up, etc: x10-15×3
Level 3: Week 1 out of 3 (match or beat last week/past numbers)
A) Snatch Sotts Press: x5s x3sets (15 min)
B) Pw Snatch or Snatch: 3,2,1 (30 min)
C) Pw Clean + Jerk: 3+1,2+1,1+1 (20 min)
D) Push Press: 5s x 3
E) Military Press: 10s x3-4
F) Pullups (weighted if possible): 10s x3-4
G) Any other upper body assistance work desired
H) Abs: GHD or Decline Sit-up, etc: x10-15×3
CF Comp: Week 1/3 in this rotation, match or beat last week/past phases.
Level 1,2, or 3 Oly A-D
For this triplet: FBT
E1) Strict Pullups or Kips (stay with strict as long as possible) x20>2 (-2)
E2) HSPU Strict or kips (stay with strict as long as possible) x10>1 (-1)
E3) Toes to bar, Ab Mat or HLR x20>2 (-2)
WOD 1
Skill practice (select area of weakness: walking handstand/handstand, double unders, etc)-5min
WOD 2
| Min 1: | Wall Ball |
| Min 2: | Burpee |
| Min 3: | Wall Ball |
| Min 4: | Burpee |
| Min 5: | Rest 1 min |
| Min 6: | T2B |
| Min 7: | GHD Back Ext |
| Min 8: | T2B |
| Min 9: | GHD Back Ext |
| Min 10: | Rest 1 min |
| Min 11: | DU |
| Min 12: | Box Jumps |
| Min 13: | DU |
| Min 14: | Box Jumps |
| Min 15: | Rest 1 min |
