6a00e5542c38768833019affb6dc03970c-800wi

Team LAB-4/1/14 Tuesday

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

Level 1: Week 3/3  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/ optional pause in dip: 3+1, 2+1, 1+1 (20 min)
C) Behind the Neck Split Press: 2s*3x 3 (10 min)
D1) Bench Press: x3s x3-5
D2) Bentover Barbell Rows: x 3s x3-5 (20 min)

E) Any other upper assistance work desired

F) Abs: Hanging Leg Raises: 10-15×3 (5 min)

Level 2: Week 3/3 in this rotation, match or beat last week/past phases.

A) Snatch from blocks at knee x3,2,1 OR Power Snatch with pause at Knee: 321 or x1 (30min)
B) Power Clean & Jerk 3+1, 2+1, 1+1 OR Power Clean with pause at knee+ Jerk w/ pause in dip: 3+1, 2+1, 1+1 (20 min)

C) Behind the Neck Push Press OR Behind the Neck Split Press: 2s*3 x 3 (10 min)
D1) Bench Press: x3s x3-5
D2) Bentover Barbell Rows: x3sx 3-5 (20 min)

E) Any other upper assistance work desired

F) Abs: Hanging Leg Raises: 10-15×3 (5 min)

Level 3: Week 3/3 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) Behind the Neck Push Press OR Behind the Neck Split Press: 3s*3 x 3 (10 min)
D1) Bench Press: x3s x3-5
D2) Bentover Barbell Rows: x3sx 3-5 (20min)

E) Any other upper assistance work desired

F) Abs: Hanging Leg Raises: 10-15×3 (10 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%).

CF Comp-Week 3/3 (match or beat last week/past numbers)(Note: Lift % based on top classical lifts.  Work sets listed only)

Part 1: ~60 min

Warm up: ~15 min

A) P@K Sn TO H @ Kn Sn: 2&2 x5 sets @70-80% w/90s rest or to top 2&2, 1&1

B) Pw CL 321

 

 

Part 2: ~30 min

“Standard Strength” (30 min)

~20 min

A1) Bench Press: 3s x3-5

A2) BB Rows: 3s x3-5

~10-15 min

B1) Bar Dips: 3s x3-5

B2) Pullups (strict): 3s x3-5

 

Part 3: 30 min

“Special Strength & Conditioning” (30 min)

“Special Strength”

 

Part 1: Gauntlet

*note: many long 60 sec rounds. It is not expected/reasonable yet to keep work going unbroken for all 60s.  Therefore, pacing/clustering sets/work is the idea. 

Ex: ctb kipping pull-ups 60s on and 60s off-

A) hitxf, rest as needed, xf rest as needed, etc for the 60s.

B) 10s on 10s off for 60s

C) xf unbroken then, 5-10s on and 5-10s off from there. Getting good at pacing reps and continuing work.

 

*Have weight adjustments ready-changing weights is PART of your time!

**On TNG reps watch for elbow pains-drop bar when needed (point is to practice TNG and speed reps.

Also, if hands chewed up on snatch may use straps)

Category-ish                    Set                 work: rest                         tot. time   Exercise

Pull               1                     60s:60s       2                     Bar MU (kipping<band-feet<band-seated<kneeling-bw/band<feet-bw/band/jumping)

                        2                     60s:60s       2                     Bar MU (kipping<band-feet<band-seated<kneeling-bw/band<feet-bw/band/jumping)

                        3                     60s:60s       2                     Bar MU (kipping<band-feet<band-seated<kneeling-bw/band<feet-bw/band/jumping)

Push             4                     60s:60s       2                     TNG Pw C & Pw J  (65/95/135 or 50% of 1rm Pw Cl&J)

                        5                     60s:60s       2                     TNG Pw C & Pw J  (65/95/135 or 50% of 1rm Pw Cl&J)

                                                                                               

Pull               6                     60s:60s       2                     TNG Pw Snatch  (45/65/95 or 50% of 1rm Pw Sn)

                        7                     60s:60s       2                     TNG Pw Snatch  (45/65/95 or 50% of 1rm Pw Sn)

                                                                                               

Push             8                     60s:60s       2                     HSPU (strict: band, etc)

                        9                     60s:60s       2                     HSPU (strict: band, etc)

                                                                                               

Pull               10                  60s:60s       2                     CTB (kipping)

                        11                  60s:60s       2                     CTB (kipping)

                                                                                               

Push             12                  60s:60s       2                     Push Press (65/95/135 or 50% of 1rm)

 

                        13                  60s:60s       2                     Push Press (65/95/135 or 50% of 1rm)

 

                                                                                               

Pull               14                  60s:60s       2                     Kipping pullups (reg or butterfly)

                        15                  60s:60s       2                     Kipping pullups (reg or butterfly)

                                                                                               

Core             16                  60s:60s       2                     GHD>Decline Sit-ups>MB Weighted V-Up>Weighted Sit-ups

                        17                  60s:60s       2                     GHD>Decline Sit-ups>MB Weighted V-Up>Weighted Sit-ups

                                                                                               

                                                                        34                 

                                                                        Min              

Static-Optional                                                                                      Optional: non-stop running clock

***add weight vest: 10/20/30 if possible!                     1                     30s:0s          :30                 L-Sit Hold: chin above bar: ~0-30s

                        2                     30s:0s          :30                 L-Sit Hold: arms length: ~0-30s

                        3                     30s:0s          :30                 Pullup dead hang hold: ~0-30s

                        4                     30s:0s          :30                 Ring Dip Lockout: ~0-30s

                        5                     30s:0s          :30                 HS: ~0-30s

                        6                     30s:0s          :30                 High Plank: ~0-30s

                                                                        3 min

                                                                                               

Part 2: Optional-Conditioning (may do on own)

Emom: 10-15 min

Odd: Max Prowler push (50/100/200) or low sled push (0/45/90)-for 30 sec

Even: pick worst skill-DU, Max Row, Sprint/Shuttle Run, or KB Swing for 30 sec

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