Team LAB-4/3/14-Thursday
*Note: many of you are working from the ‘CF Comp’ template below (For the weightlifting parts). 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) Snatch Sotts Press: x2s x3 or 321 (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: 2s x3 or 321
E) Optional: Snatch Grip BN Push Press: x2s x1-3 or 321
F1) Military Press: 3s x3-5
F2) Pullups (weighted if possible): 3s x3-5
G) Any other upper body assistance work desired
H) Abs: GHD or Decline Sit-up, etc: x10-15×3
Level 2: Week 3/3 in this rotation, match or beat last week/past phases
A) Snatch Sotts Press: x2s x3 or 321 (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 x3 or 321
E) Optional: Snatch Grip BN Push Press: 2s x1-3 or 321
F1) Military Press: 3s x3-5
F2) Pullups (weighted if possible): 3s x3-5
G) Any other upper body assistance work desired
H) Abs: GHD or Decline Sit-up, etc: x10-15×3
Level 3: Week 3/3 in this rotation, match or beat last week/past phases
A) Optional: Snatch Sotts Press: 2s x3 or 321 (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 x3 or 321
E) Optional: Snatch Grip BN Push Press: 2s x1-3 or 321
F1) Military Press: 3s x3-5
F2) Pullups (weighted if possible): 3s x3-5
G) Any other upper body assistance work desired
H) Abs: GHD or Decline Sit-up, etc: x10-15×3
*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) Sn Sotts x3*3 x3
B) Sn from Blocks @ Knee 321 or H. Sn 321 (straps)
C) H Pw Cl + Pw Cl & Pw J to top 1&1&1, then top Pw Cl & Pw J x1&1
D) Jerk Support/Aux: n/a
E) Optional: Rack Jerks (if didn’t do yesterday)
Part 2: ~30 min
“Standard Strength” (30 min)
~20 min
A) Push Press: 2s x3 sets
B1) Military Press: 3s x5 sets
B2) Chin-up > Ring Pullup: 3s x5 sets
~10-15 min
C1) Ring Dip: 3s x3-5 sets (w/tempo: 3 sec lockout and 4 sec negative)
C2) Ring Row>Ring Pullups>Single Leg (Split Squats/Lunges/Pistols): 3s x3-5 sets (w/tempo: 3 sec lockout and 4 sec negative)
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 | total time | Exercise |
| Pull |
1 |
60s:60s |
2 |
Ring MU (kipping<band-feet<band-seated<kneeling-bw/band<feet-bw/band/jumping) |
|
2 |
60s:60s |
2 |
Ring MU (kipping<band-feet<band-seated<kneeling-bw/band<feet-bw/band/jumping) | |
|
3 |
60s:60s |
2 |
Ring MU (kipping<band-feet<band-seated<kneeling-bw/band<feet-bw/band/jumping) | |
| Push |
4 |
60s:60s |
2 |
HSPU (kipping/band) |
|
5 |
60s:60s |
2 |
HSPU (kipping/band) | |
| Pull |
6 |
60s:60s |
2 |
Clean (full-TNG optional)-(65/95/135 or 40% of 1rm cl) |
|
7 |
60s:60s |
2 |
Clean (full-TNG optional)-(65/95/135 or 40% of 1rm cl) | |
| Push |
8 |
60s:60s |
2 |
Ring Dip (kipping<strict/band) |
|
9 |
60s:60s |
2 |
Ring Dip (kipping<strict/band) | |
| Pull |
10 |
60s:60s |
2 |
Ring Pullups (kipping<strict) or L-position (strict<band) |
|
11 |
60s:60s |
2 |
Ring Pullups (kipping<strict) or L-position (strict<band) | |
| Push |
12 |
60s:60s |
2 |
HR Pushups (weighted>bw>toes>band>knees) |
|
13 |
60s:60s |
2 |
HR Pushups (weighted>bw>toes>band>knees) | |
| Pull |
14 |
60s:60s |
2 |
Ring Row (kipping<strict/bent>straight>box) |
|
15 |
60s:60s |
2 |
Ring Row (kipping<strict/bent>straight>box) | |
| Core |
16 |
60s:60s |
2 |
T2B>K2E>HLR>Knee raise |
|
17 |
60s:60s |
2 |
T2B>K2E>HLR>Knee raise | |
|
34 |
||||
| Min | ||||
| Static-Optional | Optional: non-stop running clock: ******This wave: add weight vest: 10/20/30 if possible! | |||
|
1 |
30s:0s | :30 | Pistol bottom hold-0-30s R/L | |
|
2 |
30s:0s | :30 | Pistol bottom hold-0-30s R/L | |
|
3 |
30s:0s | :30 | Pistol bottom hold-0-30s R/L | |
|
4 |
60s:0s | 60s | Hollow hold to superman hold: 30s:30s | |
|
5 |
60s:0s | 60s | Hollow hold to superman hold: 30s:30s | |
|
6 |
60s:0s | 60s | Hollow hold to superman hold: 30s:30s | |
| 4:30 min | ||||
Part 2: Optional Conditioning-(may do on own)
FBT:
Emom: 10-15 min
Odd: Max box jumps (jump/step)-for 30 sec
Even: pick worst skill-DU, Max Row, Sprint/Shuttle Run, KB Swing, T2B/GHD/KTE, Etc for 30 sec
