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Team LAB-9/21/13-Saturday

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

 

1 Mile Run

50 HR Pushups/30 Female

25 Pullups/15 Female

15 Pistol squats (R&L =1)

30 Box Jumps

15 Pistol squats (R&L =1)

25 Pullups/15 Female

50 HR Pushups/30 Female

1 Mile Run

*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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