Team LAB-8/3/13-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: 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 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: 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 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: 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 1/3 in this rotation, match or beat last week/past phases. Oly Workout from Level 1, 2, or 3
2 Rounds, 20 min time cap
15 C&J (95,135)
100 DU (SU 200)
25 OH Squat (95,135)
25 Pullups
½ mile run
