Tuesday 12/11/12 2nd week of of CF Comp Prep for the Open/Regionals)
Level 1: Week 2/2 (2/6) in this rotation, match or beat last week. A) Snatch Complex: Power Snatch TO Snatch Balance: 3+3,2+2,1+1 (1 rep is power snatch, drop bar to the back then snatch balance) (30 min)
B) Pause @ Knee Power Clean TO Power Clean: x1+1x 3-5 top sets (20 min)
C) Behind the Neck Split Press: 5s*3 x 3 (10 min)
D1) Bench Press: x5s 5
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 2/2 (2/6) in this rotation, match or beat last week. A) Snatch Complex: Power Snatch TO Snatch Balance: 3+3,2+2,1+1 (1 rep is power snatch, drop bar to the back then snatch balance) (30 min)
B) Pause @ Knee Power Clean TO Power Clean: x1+1x 3-5 top sets (20 min)
C) Behind the Neck Split Press: 5s*3 x 3 (10 min)
D1) Bench Press: x5s 5
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 2/2 (2/6) in this rotation, match or beat last week. A) Power Snatch OR Snatch: 321 or x1 (30min)
B) Power Clean + Jerk: 3+1, 2+1, 1+1 (20 min)
C) 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 2/2 (2/6) in this rotation, match or beat last week.
Level 1 or 2 Oly A-D
For this triplet: rest 30-60s between sets
E1) Dips: x5s x5 (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:
For time:
2km Row
50 Burpee
100 Lateral jump (over 1 x 20kg plate, men over 2, 20kg plates)
