Team Belleville 1999 My first Weightlifting Team t

(Team Belleville 1997-1999- where it all started. Thank you Coach Hayes!)

Team LAB-Saturday 2/23/13

Level 1: Week 1/3 in this rotation, match or beat last week/past phases.                                                                       
A) Snatch: to 1rm (30min)
B) C&J: to 1rm (20-30min)
C) Optional: Front Squat: 3,2,1 (15-20 min)                                                                                                                                     D) Back Squat: 5s x 3 (30 min)
E) Clean Grip Deadlifts: 3sx 1-3 (15 min)
F) Back Extensions: 10-15×3 (5 min)

Level 2&3: Week 1/3 in this rotation, match or beat last week/past phases.                                                                       
A) Snatch: to 1rm (30min)
B) C&J: to 1rm (20-30min)
C) Front Squat: 3,2,1 (15-20 min)                                                                                                                                                 D) Back Squat: 5s x 3 (30 min)
E) Clean Grip Deadlifts: 3sx 1-3 (15 min)
F) Back Extensions: 10-15×3 (5 min)

CF Comp: Week 1/3  in this rotation, match or beat last week/past phases.                                                                        Oly Workout from Level 1, 2, or 3

Open WOD OR:

4 Rounds FBT:
Run 400 meters
25 Squats
5 Muscle-ups OR 10 Pullups & 10 Ring Dips