2012-08-03T175723Z_1_CBRE8721DVR00_RTROPTP_3_SPORTS-US-OLY-WEIG-WLW75K-WRAP-DAY7_JPG_475x310_q85

Team LAB-8/24/13-Saturday

Level 1: Week 1/3 (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: 5s x3 (30 min)

E)       Clean Grip Deadlifts: 3s x3  (15 min)

  1. Or: 3 part pause deadlifts

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

Level 2: Week 1/3 (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: 5s x3 (30 min)

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

  1. Or: Or: 3 part pause deadlifts

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

Level 3: Week 1/3 (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: 5s x3 (30 min)

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

  1. Or: Or: 3 part pause deadlifts

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

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

Angie

100 Pullups

100 Pushups

100 Situps

100 Squats