Tuesday 1/15/13
Level 1: Week 1/2 (1/6) in this rotation, match or beat last week/past phases.
A) Power Snatch with pause at Knee: 321 or x1 (30min)
B) Power Clean with pause at knee+ Jerk w/ pause in dip: 3+1, 2+1, 1+1 (20 min)
C) Behind the Neck Split Press: 35s*3 x 3 (10 min)
D1) Bench Press: x5s x5
D2) Bentover Barbell Rows: x5s x5 (20 min)
E) Any other upper assistance work desired
F) Abs: Hanging Leg Raises: 10-15×3 (5 min)
Level 2: Week 1/2 (1/6) in this rotation, match or beat last week/past phases.
A) Power Snatch with pause at Knee: 321 or x1 (30min)
B) Power Clean with pause at knee+ Jerk w/ pause in dip: 3+1, 2+1, 1+1 (20 min)
C) Optional: Behind the Neck Split Press: 5s*3 x 3 (10 min)
D1) Bench Press: x5s x5
D2) Bentover Barbell Rows: x5s x5 (20 min)
E) Any other upper assistance work desired
F) Abs: Hanging Leg Raises: 10-15×3 (5 min)
Level 3: Week 1/2 (1/6) in this rotation, match or beat last week/past phases.
A) Power Snatch OR Snatch: 321 or x1 (30min)
B) Power Clean + Jerk: 3+1, 2+1, 1+1 (20 min)
C) Optional: Behind the Neck Split Press: 5s*3 x 3 (10mi)
D1) Bench Press: x5s x5
D2) Bentover Barbell Rows: x5s x5 (20min)
E) Any other upper assistance work desired
F) Abs: Hanging Leg Raises: 10-15×3 (10 min)
CF Comp: Week 1/2 (5/6) in this rotation, match or beat last week/past phases Level 1, 2, or 3 Oly A-D
For this triplet: rest 30-60s between sets
E1) Dips: x5s, 10-f (at 85% of 5rm), 15-f (at 70% of 5rm) (60-90s rest) (use weighted belt if possible)
E2) Hanging Leg Raises: x10-15 x3
E3) GHD Situps: x15-20×3
WOD 1:
-Muscle up practice-5min
WOD 2:
Sledge Hammer Over Shoulder Swings x 10,8,6,4,2 (right and left side with each)
50 Burpees FBT
Sledge Hammer Over Shoulder Swings x 10,8,6,4,2 (right and left side with each)
