pyros and salimi

Team LAB-4/30/13-Tuesday

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/ pause in dip: 3+1, 2+1, 1+1 (20 min)
C) Behind the Neck Split Press: 3s*3 x 3 (10 min)
D1) Bench Press: x5s x5
D2) Bentover Barbell Rows: x 5s x5 (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: 3s*3 x 3 (10 min)
D1) Bench Press: x5s x5
D2) Bentover Barbell Rows: x5s x5 (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: x5s x5
D2) Bentover Barbell Rows: x5s x5 (20min)

E) Any other upper assistance work desired

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

CF Comp: Week 3/3 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: rest 30-60s between sets
E1) Dips: x3s, 6-f (at 92.5% of 3rm), 9-f (at 85% of 5rm) (60-90s rest) (use weighted belt if possible)
E2) Hanging Leg Raises + ankle weights optional weight vest: x10-15 x3
E3) GHD Situps + optional weight vest or med ball: x10-15×3

WOD 2: Skill/Skill Strength

Skill practice (select area of weakness: walking handstand/handstand, double unders, etc)-5min

WOD 3-Conditioning

Rower HIIT (or bike/run):15 min- First 5 min: 30 Fast/Max TO 30 recovery, minutes 5-10: 15 sec Fast/Max TO 45 sec recovery, last 5 minutes: 60 sec Fast/sprint TO 60 sec recovery pace