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)
- 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)
- 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)
- 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
