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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)

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