Team LAB-9/3/13-Tuesday
Level 1: Week 3/3 in this rotation, match or beat last week/past phases.
A) Power Snatch with pause at Knee: 321 or x1 (30min)
B) Power Clean with pause at knee+ Jerk w/ optional pause in dip: 3+1, 2+1, 1+1 (20 min)
C) Behind the Neck Split Press: 3s*3 x 3 (10 min)
D1) Bench Press: x5s x5
D2) Bentover Barbell Rows: x 5s x5 (20 min)
E) Any other upper assistance work desired
F) Abs: Hanging Leg Raises: 10-15×3 (5 min)
Level 2: Week 3/3 in this rotation, match or beat last week/past phases.
A) Snatch from blocks at knee x3,2,1 OR Power Snatch with pause at Knee: 321 or x1 (30min)
B) Power Clean & Jerk 3+1, 2+1, 1+1 OR Power Clean with pause at knee+ Jerk w/ pause in dip: 3+1, 2+1, 1+1 (20 min)
C) Behind the Neck Push Press OR Behind the Neck Split Press: 3s*3 x 3 (10 min)
D1) Bench Press: x5s x3-5
D2) Bentover Barbell Rows: x5s x 3-5 (20 min)
E) Any other upper assistance work desired
F) Abs: Hanging Leg Raises: 10-15×3 (5 min)
Level 3: Week 3/3 in this rotation, match or beat last week/past phases.
A) Power Snatch OR Snatch: 321 or x1 (30min)
B) Power Clean + Jerk: 3+1, 2+1, 1+1 (20 min)
C) Behind the Neck Push Press OR Behind the Neck Split Press: 3s*3 x 3 (10 min)
D1) Bench Press: x5s x 3-5
D2) Bentover Barbell Rows: x5s x 3-5 (20min)
E) Any other upper assistance work desired
F) Abs: Hanging Leg Raises: 10-15×3 (10 min)
CF Comp: Week 3/3 in this rotation, match or beat last week/past phases Level 1, 2, or 3 Oly A-D
WOD 1: Special Strength
For this triplet: rest 30-60s between sets
E1) Dips: x3rm, x5x5 (use weighted belt if possible)
E2) Hanging L-Sit hold: rep 1×20-30s, rep 2: x15-25 sec, rep 3: x10-20s (3-5 sets)
E3) GHD Situps + weight: 5×5 w/8 sec eccentric count
WOD 2: Skill/Skill Strength
Skill practice (select area of weakness: walking handstand/handstand, double unders, etc)-5min
WOD 3-Conditioning
FBT: Burpee box jump x25 TO Burpee pullups x25
**On strength work: may do-after top RM sets across at same weight w/no less than 1-2 reps less or -5-10%).
