antalya-2010wwc-day7-048

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)

  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 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)

  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 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)

  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 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

Verified by MonsterInsights