Team LAB-4/18/13-Thursday
Level 1: Week 1/3 in this rotation, match or beat last week/past phases
A) Snatch Sotts Press: x3s 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: 3s x1-3
E) Optional: Snatch Grip BN Push Press: x3s x1-3
F) Military Press: 5s x5
G) Pullups (weighted if possible): 5s x5
H) Any other upper body assistance work desired
I) Abs: GHD or Decline Sit-up, etc: x10-15×3
Level 2: Week 1/3 in this rotation, match or beat last week/past phases
A) Snatch Sotts Press: x3s 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: 2s x1-3
E) Optional: Snatch Grip BN Push Press: x2s x1-3
F) Military Press: 5s x5
G) Pullups (weighted if possible): 5s x5
H) Any other upper body assistance work desired
I) Abs: GHD or Decline Sit-up, etc: x10-15×3
Level 3: Week 1/3 in this rotation, match or beat last week/past phases
A) Optional: Snatch Sotts Press: x3s 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: 2s x 1-3
E) Optional: Snatch Grip BN Push Press: x2s x1-3
F) Military Press: 5s x5
G) Pullups (weighted if possible): 5s x5
H) Any other upper body assistance work desired
I) 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
WOD 1: Special Strength
For this triplet: FBT *****and weight each movement any way you can (vest, ankle weights, med ball, DBs, weight belt, etc)
E1) Strict Pullups or Kips (stay with strict as long as possible) x10>1 (-1)
E2) HSPU Strict or kips (stay with strict as long as possible) x5>1 (-1)
E3) Toes to bar, Ab Mat or HLR x10>1 (-1)
WOD 2: Skill/Skill Strength
Skill practice (select area of weakness: walking handstand/handstand, double unders, etc)-5min
WOD 3-Conditioning
Long Tabata-
Min 1: Power C&J (60% of best)
Min 2: Farmer Carry
Min 3: Power C&J (60% of best)
Min 4: Farmer Carry
Min 5: Rest 1 min
Min 6: Pullups
Min 7: Wall Ball
Min 8: Pullups
Min 9: Wall Ball
Min 10: Rest 1 min
Min 11: HSPU/HS
Min 12: Pistols-R/L
Min 13: HSPU/HS
Min 14: Pistols-R/L
Min 15: Rest 1 min
