Team LAB-7/1/14-Tuesday
Level 1: Wave 4/4, Week 1/3 in this rotation, match or beat last week/past phases.
| A) Pw Sn x3,x2,x1 (no misses) or Sn from blocks @knee x3,x2,x1 (no misses) (~20 -30 min)B) Pw C&J 3&1, 2&1, 1&1 or C&J to 70-80% x1&1 (go by feel don’t over do these, sharp/easy reps) (~15-20 min)
C) Optional (if you have poor positions-*not optional)-Behind the Neck Split Press &/OR Snatch Sotts Press/OR Jerk Sotts Press: x3,x2,x1 (remember, this is about positions not world records)(~10-15 min) D1) Bench Press: 2s x 5 sets (~20 min) D2) BB Rows: 2s x5 sets E) Any other upper assistance work desired F) Abs: Hanging Leg Raises, etc.: 10-15×3 (~5-10 min) |
**On strength work: may do-after top RM sets across at same weight w/no less than 1-2 reps less or -5-10%).
Level 2: Wave 4/4, Week 1/3 in this rotation, match or beat last week/past phases.
| A) Sn x1 @90%+ (no misses) or Pw Sn x3,x2,x1 (~20 -30 min)B) Pw C&J 3&1, 2&1, 1&1 or C&J to 70-80% x1&1 (go by feel don’t overdo these, sharp/easy reps) (~15-20 min)
C) Optional (if you have poor positions-*not optional)-Behind the Neck Split Press &/OR Snatch Sotts Press/OR Jerk Sotts Press: x3,x2,x1 (remember, this is about positions not world records)(~10-15 min) D1) Bench Press: 2s x 5 sets (~20 min) D2) BB Rows: 2s x5 sets E) Any other upper assistance work desired F) Abs: Hanging Leg Raises, etc.: 10-15×3 (~5-10 min) |
**On strength work: may do-after top RM sets across at same weight w/no less than 1-2 reps less or -5-10%).
Level 3: Wave 4/4, Week 1/3 in this rotation, match or beat last week/past phases.
| A) Sn x1 @90%+ (no misses) or Pw Sn x3,x2,x1 (~20 -30 min)B) Pw C&J 3&1, 2&1, 1&1 or C&J to 70-80% x1&1 (go by feel don’t over do these, sharp/easy reps) (~15-20 min)
C) Optional (if you have poor positions-*not optional)-Behind the Neck Split Press &/OR Snatch Sotts Press/OR Jerk Sotts Press: x3,x2,x1 (remember, this is about positions not world records)(~10-15 min) D1) Bench Press: 2s x 5 sets (~20 min) D2) BB Rows: 2s x5 sets E) Any other upper assistance work desired F) Abs: Hanging Leg Raises, etc.: 10-15×3 (~5-10 min) |
**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-Wave 4/4, Week 1/3 (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 x1 @90%+ (no misses) or Pw Sn 321 (~20 -30 min)
B) Pw C&J 3&1, 2&1, 1&1 or C&J to 70-80% x1&1 (go by feel don’t overdo these, sharp/easy reps) (~15-20 min)
Part 2: ~30 min
“Standard Strength” (30 min)
C) Optional (if you have poor positions-*not optional)-Behind the Neck Split Press &/OR Snatch Sotts Press/OR Jerk Sotts Press: x3,x2,x1 (remember, this is about positions not world records)(~10-15 min)
D1) Bench Press: 2s x 5 sets (~20 min)
D2) BB Rows: 2s x5 sets (3/4 Tempo)
E1) Bar Dips: 2s x5 sets (~10-15 min)
E2) CTB>Pullups>Chins>: 2s x5 sets (3/4 Tempo)
Part 3: 30 min
“Special Strength & Conditioning” (30 min)
“Special Strength”
| ‘Cruel & Unusual Specific Testing Period’ | |||||
| Min | BENCHMARK/CLASSICAL WOD: | ||||
|
10 |
FRAN (10 MIN Cap) | ||||
| 21-15-9 Thrusters to Pullups (65/95) | |||||
| Then, Cruel and Unusual Testing: | |||||
| *Any remaining time is rest (recommended to take 30-60s at end of each round for rest of you can;) | |||||
| Caps: | **Scores: 1) ME Reps 2) Total reps completed | ||||
|
5 |
1) Bar MU: ME unbroken set, then complete total reps of: 20/35/50 FBT(reps: novice/intermediate/advanced) | ||||
|
5 |
2) TNG Pw C & Pw J (65/95/135 or 50% of 1rm Pw Cl&J): ME unbroken set, then complete total reps of: 20/35/50 FBT (reps: novice/intermediate/advanced) | ||||
|
5 |
3) TNG Pw Snatch (45/65/95 or 50% of 1rm Pw Sn)-ME unbroken set, then complete total reps of: 20/35/50 FBT (reps: novice/intermediate/advanced) | ||||
|
5 |
4) HSPU (strict: band, etc)HSPU (strongest/best style or regressed): ME unbroken set, then complete total reps of: 50/75/100 FBT (reps: novice/intermediate/advanced) | ||||
|
5 |
5) CTB (kipping)-ME unbroken set, then complete total reps of: 20/35/50 FBT(reps: novice/intermediate/advanced) | ||||
|
5 |
6) Push Press (65/95/135 or 50% of 1rm)-ME unbroken set, then complete total reps of: 25/50/75 FBT(reps: novice/intermediate/advanced) | ||||
|
5 |
7) Kipping pullups (reg or butterfly)-ME unbroken set, then complete total reps of: 25/50/75 FBT(reps: novice/intermediate/advanced) | ||||
|
5 |
8) GHD>Decline Sit-ups>MB Weighted V-Up>Weighted Sit-ups-ME unbroken set, then complete total reps of: 25/50/75 FBT(reps: novice/intermediate/advanced) | ||||
|
40 |
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| Part 2: Optional-Conditioning (may do on own) | |||||
| Emom: 10-15 min | |||||
| Odd: Max Prowler push (50/100/200) or low sled push or pull (0/45/90)-for 30 sec | |||||
| Even: pick worst skill-DU, Max Row, Sprint/Shuttle Run, or KB Swing for 30 sec | |||||
