221533094529797

Thursday 1/17/13

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

Level 1,2, or 3 Oly A-D

For this triplet: FBT

E1) Strict Pullups or Kips (stay with strict as long as possible) x20>2 (-2)
E2) HSPU Strict or kips (stay with strict as long as possible) x10>1 (-1)
E3) Toes to bar, Ab Mat or HLR x20>2 (-2)

WOD 1

Skill practice (select area of weakness: walking handstand/handstand, double unders, etc)-5min

WOD 2

Tabata: 2 Arm 2 KB Snatch (AHAP)

Then:

Rower HIIT: 10 min (30 second sprint and 30 second recovery pace)

 

Thursday 1/17/13

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

Level 1,2, or 3 Oly A-D

For this triplet: FBT

E1) Strict Pullups or Kips (stay with strict as long as possible) x20>2 (-2)
E2) HSPU Strict or kips (stay with strict as long as possible) x10>1 (-1)
E3) Toes to bar, Ab Mat or HLR x20>2 (-2)

WOD 1

Skill practice (select area of weakness: walking handstand/handstand, double unders, etc)-5min

WOD 2

Tabata: 2 Arm 2 KB Snatch (AHAP)

Then:

Rower HIIT: 10 min (30 second sprint and 30 second recovery pace)

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