OLY-2012-CHINA-WEIGHTLIFTING

Team LAB-5/9/13-Thursday

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

A)    Snatch Sotts Press: 321 or Muscle Snatch 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: 321

E)     Optional: Snatch Grip BN Push Press: 321

F)     Military Press: 3s x5

G)    Pullups (weighted if possible): 3s 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:321 or Muscle Snatch 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: 321

E)     Optional: Snatch Grip BN Push Press: 321

F)     Military Press: 3s x5

G)    Pullups (weighted if possible): 3s 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: 321 or Muscle Snatch 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: 321

E)     Optional: Snatch Grip BN Push Press: 321

F)     Military Press: 3s x5

G)    Pullups (weighted if possible): 3s 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) x20, 15, 10, 5
E2) HSPU Strict or kips (stay with strict as long as possible) x20, 15, 10, 5
E3) Toes to bar, Ab Mat or HLR x20, 15, 10, 5

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:  OH Squats

Min 2:  High Knees

Min 3:  OH Squats

Min 4:  High Knees

Min 5:  Rest 1 min

Min 6:  Push Presses

Min 7:  Mountain Climbers

Min 8:  Push Presses

Min 9:  Mountain Climbers

Min 10: Rest 1 min

Min 11: 1 Arm KB Snatch-r/l

Min 12: Burpee

Min 13: 1 Arm KB Snatch-r/l

Min 14: Burpee

Min 15: Rest 1 min