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
