Team LAB-Thursday 2/7/13
Level 1: Week 2 out of 2 (4/6) (match or beat last week/past numbers)
A) Snatch Sotts Press: x5s x3sets (15 min)
B) 3 Part (top down) Snatch: 3,2,1 (1: High hang 2: Hang at knees 3: Floor = 1 rep)
C) 3 Part (top down) Clean + Power Jerk: 3+1,2+1,1+1 (1: High hang 2: Hang at knees 3: Floor = 1 rep)
D) Push Press: 3s x3
E) Military Press: 5s x5
F) Pullups (weighted if possible): 5s x5
G) Any other upper body assistance work desired
H) Abs: GHD or Decline Sit-up, etc: x10-15×3
Level 2: Week 2 out of 2 (4/6) (match or beat last week/past numbers)
A) Snatch Sotts Press: x5s x3sets (15 min)
B) Pw Snatch 321 OR 3 Part (top down) Snatch: 3,2,1 (1: High hang 2: Hang at knees 3: Floor = 1 rep)
C) Pw C&J 3+1, 2+1, 1+1,OR 3 Part (top down) Clean + Power Jerk: 3+1,2+1,1+1 (1: High hang 2: Hang at knees 3: Floor = 1 rep)
D) Push Press: 3s x3
E) Military Press: 5s x5
F) Pullups (weighted if possible): 5s x5
G) Any other upper body assistance work desired
H) Abs: GHD or Decline Sit-up, etc: x10-15×3
Level 3: Week 2 out of 2 (4/6) (match or beat last week/past numbers)
A) Snatch Sotts Press: x5s x3sets (15 min)
B) Pw Snatch or Snatch: 3,2,1 (30 min)
C) Pw Clean + Jerk: 3+1,2+1,1+1 (20 min)
D) Push Press: 3s x 3
E) Military Press: 5s x5
F) Pullups (weighted if possible): 5s x5
G) Any other upper body assistance work desired
H) Abs: GHD or Decline Sit-up, etc: x10-15×3
CF Comp: Week 2/2 (4/6) in this rotation, match or beat last week/past phases.
Level 1,2, or 3 Oly A-D
For this triplet: FBT
On this couplet/superset rest is 30-60s max, record your rest periods
E1) HSPU: (clusters): xF set, rest 10 sec, perform 1-f reps (at least1 negative w/4 sec lowering, rest 10 sec, x1-f, rest 10 sec, x1-f, rest 10 sec x1-f (that is 1 fresh set w/ 4 extended sets) x 3 rounds
E2) Ring Pullups or Pullups (may kip): (clusters): xF set, rest 10 sec, perform 1-f reps (at least 1 negative w/4 sec lowering, rest 10 sec, x1-f, rest 10 sec, x1-f, rest 10 sec x1-f (that is 1 fresh set w/ 4 extended sets) x 3 rounds
WOD 1
Skill practice (select area of weakness: walking handstand/handstand, double unders, etc)-5min
WOD 2
Rows TO DU: 10 Minute clock. Max calories/reps per minute. (Min 1: Row, Min 2: DU, etc)
