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Team LAB-7/6/13-Saturday

 

Level 1: Week 3/3 (match or beat last week/past numbers)

 

A)     Snatch: x1rm (30 min)

 

B)      C&J: 1rm (20-30 min)

 

C)      Optional: Front Squat 321 (15-20 min)

 

D)     Back Squats: 5s x3 (30 min)

 

E)      Clean Grip Deadlifts: 3s x1-3 (15 min)

 

F)      Back Extensions: x10-15 x 3 (5 min)

 

Level 2: Week 3/3 (match or beat last week/past numbers)

 

A)     Snatch: to 1rm OR Snatch: x1x10 (60 sec rest) OR waves: 1) x1rm, 2) 90%x1, 3) 95%x1, 4) x1rm+ 5) 90%x1 6) 95%x1 7) x1rm+ 8) 90%x1, 9) 95%x1, 10) x1rm+(30min)

 

B)      C&J: 1rm (20-30 min)

 

C)      Front Squat 321 (15-20 min)

 

D)     Back Squats: 5s x3 (30 min) (OR, drop front squats and hit 5s x5)

 

E)      Clean Grip Deadlifts: 3s x1-3 (15 min)

 

F)      Back Extensions: x10-15 x 3 (5 min)

 

Level 3: Week 3/3 (match or beat last week/past numbers)

 

A)     Snatch: to 1rm OR Snatch: x1x10 (60 sec rest) OR waves: 1) x1rm, 2) 90%x1, 3) 95%x1, 4) x1rm+ 5) 90%x1 6) 95%x1 7) x1rm+ 8) 90%x1, 9) 95%x1, 10) x1rm+(30min)

 

B)      C&J: 1rm (20-30 min)

 

C)      Front Squat 321 (15-20 min)

 

D)     Back Squats: 5s x3 (30 min) (OR, drop front squats and hit 5s x5)

 

E)      Clean Grip Deadlifts: 3s x1-3 (15 min)

 

F)      Back Extensions: x10-15 x 3 (5 min)

 

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

Oly Workout from Level 1, 2, or 3

WOD: 10 rounds w/60 sec rest between each

3 Muscle ups

12 Jumping lunges

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