sagir77

Team LAB-9/28/13-Saturday

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

15 Deadlifts (185, 225)

15 T2b

15 1 Arm DB Snatch (R&L) (15/25+)

15 Burpee pullups

15 1 Arm DB Snatch (R&L) (15/25+)

15 T2b

15 Deadlifts (185, 225)

 

 

*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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