Team LAB-Monday: 1/21/2013

Team LAB-Monday: 1/21/2013

Level 1: Week 2/2 (2/6) in this rotation, match or beat last week/past phases.

A) Snatch: x 1rm (30 minutes)                                                                                                                              

B) High Hang Snatch: 3s x 3 (15 minutes)

C) 3 Part Pausing Snatch Pulls: 3s x 3 (5-10min)

D) Snatch OH Squat OR Snatch Balance: 3s x 3 (15 min)

E) Front Squat 3s x 3 (20-30min)

G) Back Extensions: 10-15×3 (5 min)

Level 2: Week 2/2 (2/6) in this rotation, match or beat last week/past phases.

A) Snatch: x1rm (30 minutes)

B) 3 Part Pausing Snatch Pulls: 3s x 3 (5-10min)

C) Clean & Jerk: x1rm (20 min)

D) 3 Part Pausing Clean Pulls: 3s x 3 (5-10min)                                                                                               

E) Snatch OH Squat OR Snatch Balance: 3s x 1-3 (15 min)

F) Front Squat 3s x 3 (20-30min)                                                                                                                       

 G) Optional: Good Mornings 5s x3 (15 min)

H) Back Extensions: 10-15×3 (5 min)

Level 3: Week 2/2 (2/6) in this rotation, match or beat last week/past phases.

A) Snatch: x1rm (30 minutes)

B) Snatch Pulls: 100%x3, 105%x3, 110%x3 (5-10min)

C) Clean & Jerk: x1rm (20 min)

D) Clean pulls: 100%x3, 105%x3, 110%x3                                                                                                          

E) Optional: Snatch Balance: 3s x 3 (15 min)

F) Front Squat 3s x 3 (20-30min)                                                                                                                         

G) Optional: Good Mornings 5s x3 (15 min)

H) Back Extensions: 10-15×3 (5 min)

*May also do snatch balances after front squats depedning on priority