wittmer chin and chest up2

Team LAB-7/30/13-Tuesday

Level 1: Week 1/3  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/ optional pause in dip: 3+1, 2+1, 1+1 (20 min)
C) Behind the Neck Split Press: 5s*3 x 3 (10 min)
D1) Bench Press: x10s x5
D2) Bentover Barbell Rows: x 10s x5 (20 min)

E) Any other upper assistance work desired

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

Level 2: Week 1/3 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: 5s*3 x 3 (10 min)
D1) Bench Press: x10s x3-5
D2) Bentover Barbell Rows: x10s x 3-5 (20 min)

E) Any other upper assistance work desired

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

Level 3: Week 1/3 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: 5s*3 x 3 (10 min)
D1) Bench Press: x10s x 3-5
D2) Bentover Barbell Rows: x10s x 3-5 (20min)

E) Any other upper assistance work desired

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

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: 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

1 rope climb, Prowler at 5o feet w/BW added to sled, 3-5 burpees