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)
- 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)
- 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)
- 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%).
