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Team LAB-8/17/13-Saturday

Level 1: Week 3/3 (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 3/3 (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 3/3 (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 3/3  in this rotation, match or beat last week/past phases.                    

50 Burpees
50 Wall ball shots, 20 pound ball
50 Back extensions
50 Push press, 45 pounds
50 Knees to elbows
Walking Lunge, 50 steps
50 Kettlebell swings, 1 pood
50 Jumping pull-ups
50 Box jump, 24 inch box                                                 

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