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.
