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Team LAB-9/19/13-Thursday

Level 1: Week 2/3 in this rotation, match or beat last week/past phases

A)    Snatch Sotts Press: x2s x3 or 321 (15 min)

B)    3 Part (top down) Snatch: 3,2,1 (1: High hang 2: Hang at knees 3: Floor = 1 rep)

C)    3 Part (top down) Clean + Power Jerk: 3+1,2+1,1+1 (1: High hang 2: Hang at knees 3: Floor = 1 rep)

D)    Push Press: 2s x3 or 321

E)     Optional: Snatch Grip BN Push Press: x2s x1-3 or 321

F1) Military Press: 3s x3-5

F2) Pullups (weighted if possible): 3s x3-5

G)     Any other upper body assistance work desired

H)     Abs: GHD or Decline Sit-up, etc: x10-15×3

Level 2: Week 2/3 in this rotation, match or beat last week/past phases

A)    Snatch Sotts Press: x2s x3   or 321 (15 min)

B)    Pw Snatch 321 OR 3 Part (top down) Snatch: 3,2,1 (1: High hang 2: Hang at knees 3: Floor = 1 rep)

C)    Pw C&J 3+1, 2+1, 1+1,OR 3 Part (top down) Clean + Power Jerk: 3+1,2+1,1+1 (1: High hang 2: Hang at knees 3: Floor = 1 rep)

D)    Push Press: 2s x3 or 321

E)     Optional: Snatch Grip BN Push Press: 2s x1-3 or 321

F1) Military Press: 3s x3-5

F2) Pullups (weighted if possible): 3s x3-5

G)     Any other upper body assistance work desired

H)     Abs: GHD or Decline Sit-up, etc: x10-15×3

Level 3: Week 2/3 in this rotation, match or beat last week/past phases

A)    Optional: Snatch Sotts Press: 2s x3 or 321 (15 min)

B)    Pw Snatch or Snatch: 3,2,1 (30 min)

C)    Pw Clean + Jerk: 3+1,2+1,1+1 (20 min)

D)    Push Press: 2s x3 or 321

E)     Optional: Snatch Grip BN Push Press: 2s x1-3 or 321

F1) Military Press: 3s x3-5

F2) Pullups (weighted if possible): 3s x3-5

G)     Any other upper body assistance work desired

H)     Abs: GHD or Decline Sit-up, etc: x10-15×3

CF Comp: Week 2/3 in this rotation, match or beat last week/past phases

Level 1,2, or 3 Oly A-D

WOD 1: Special Strength

3 rounds:

E1) HSPU 1 set =xF, rest for 10-30s seconds xF, rest for 10-30s seconds x F (if no more reps possible: kips or handstand hold to failure.

E2) Kipping Pullups: 1 set =xF, rest for 10-30s seconds xF, rest for 10-30s seconds x F (if no more reps possible: kips or handstand hold to failure.

E3) T2B, Ab Mat, HLR, Or GHD Situp: 1 set =xF, rest for 10-30s seconds xF, rest for 10-30s seconds x F (if no more reps possible: kips or handstand hold to failure.

WOD 2: Skill/Skill Strength

Skill practice (select area of weakness: walking handstand/handstand, double unders, etc)-5min

WOD 3-Conditioning

Emom: 10 min

Push Press x8 Burpees x6  (95/135)

Then: 10 min row

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