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Team LAB-8/10/13-Saturday

Level 1: Week 2/3 (match or beat last week/past numbers)

A)     Snatch: x1rm (‘relative daily 1rm,’ 3 miss rule)  (30 min)

B)      C&J: 1rm (‘relative daily 1rm,’ 3 miss rule)  (20-30 min)

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

D)     Back Squat: 3,5,7,9-f (match or beat Wed.) or 10s x 3 (Options: 2nd and 3rd set AMRAP OR -5% on set 2 and -10% on set 3) (30 min)

E)      Clean Grip Deadlifts: 5s x3  (15 min)

  1. Or: 4 sec Halting 3 Part pausing Snatch &/or Clean deadlifts x3s for 1-3 top sets (to work on problem positions or posture). 3 part pause sequence with 4 seconds from floor to knees on way up and down.

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

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

A)     Snatch: x1rm (‘relative daily 1rm,’ 3 miss rule)  (30 min)

B)      C&J: 1rm (‘relative daily 1rm,’ 3 miss rule)  (20-30 min)

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

D)     Back Squat: 3,5,7,9-f (match or beat Wed.) or 10s x 3 (Options: 2nd and 3rd set AMRAP OR -5% on set 2 and -10% on set 3) (30 min)

E)      Clean Grip Deadlifts: 5s x3  (15 min)

  1. Or: 4 sec Halting 3 Part pausing Snatch &/or Clean deadlifts x3s for 1-3 top sets (to work on problem positions or posture). 3 part pause sequence with 4 seconds from floor to knees on way up and down.

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

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

A)     Snatch: x1rm (‘relative daily 1rm,’ 3 miss rule)  (30 min)

B)      C&J: 1rm (‘relative daily 1rm,’ 3 miss rule)  (20-30 min)

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

D)     Back Squat: 3,5,7,9-f (match or beat Wed.) or 10s x 3 (Options: 2nd and 3rd set AMRAP OR -5% on set 2 and -10% on set 3) (30 min)

E)      Clean Grip Deadlifts: 5s x3  (15 min)

  1. Or: 4 sec Halting 3 Part pausing Snatch &/or Clean deadlifts x3s for 1-3 top sets (to work on problem positions or posture). 3 part pause sequence with 4 seconds from floor to knees on way up and down.

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

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

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball