American-Open_2

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
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