China's Zhou Lulu salutes after completing her three attempts and winning the women's +75kg group A clean and jerk weightlifting competition at the ExCel venue during the London 2012 Olympic Games

Team LAB-9/13/13-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: 3s x3 (30 min)

E)      Clean Grip Deadlifts: 321 or 2s 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: 3s x3 (30 min)

E)      Clean Grip Deadlifts: 321 or 2s 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: 3s x3 (30 min)

E)      Clean Grip Deadlifts: 321 or 2s 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.                    

 

150 BW Squats

50 Pushups

21 Pullups

Run 800 meters

21 pullups

50 Pushups

150 BW Squats

*On strength work: may do-after top RM sets across at same weight w/no less  than 1-2 reps less or -5-10%).

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