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)
- 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)
- 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)
- 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%).
