chinese lifter flexibility

Team LAB-5/14/13-Tuesday

Level 1: Week 2/3  in this rotation, match or beat last week/past phases.

A) Power Snatch with pause at Knee +OH Squat: 321 or x1 (30min)
B) Power Clean & Jerk 3,2,1(20 min)
C) Behind the Neck Split Press: 2s*3 x 3 (10 min)
D1) Bench Press: x3s x5
D2) Bentover Barbell Rows: x 3s x5 (20 min)

E) Any other upper assistance work desired

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

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

A) Snatch x1, OR Snatch from blocks at knee x3,2,1 OR Power 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: 2s*3 x 3 (10 min)
D1) Bench Press: x3s x5
D2) Bentover Barbell Rows: x3s x5 (20 min)

E) Any other upper assistance work desired

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

Level 3: Week 2/3 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: 2s*3 x 3 (10 min)
D1) Bench Press: x3s x5
D2) Bentover Barbell Rows: x3s x5 (20min)

E) Any other upper assistance work desired

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

CF Comp: Week 2/3 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: x3rm, x5 (95%), x7 (90%), x9-f (85%) (use weighted belt if possible)
E2) Hanging Leg Raises + ankle weights optional weight vest: x10-15 x3 w/4 sec eccentric
E3) GHD Situps + optional weight vest or med ball: x10-15×3 w/4 sec eccentric

WOD 2: Skill/Skill Strength

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

WOD 3-Conditioning

EMOM: ~10-15 min

Prowler at 5o feet w/BW added to sled