Team LAB 8/11/14 Monday, Wave 2a of 4a, Week 1 of 3
Level 1: (match or beat last week/past numbers)
A) Snatch to top 3, 2, 1 (~80-85%+ x3, ~90-95%+ x2, ~95%-100+ x1)(~30 min)
B) Optional Snatch Auxiliary: (pick based on needs): Hang snatch, Snatch from blocks (knee or high hang), pause @ knee, or back offs at ~80%+: 1s x3+ OR 321 (15 min)
C) Snatch Pulls (or Aux.): 100%x3 x 5 sets (90s-2 min rest) (optional: rep 1: 3pp, rep 2: 2pp, rep 3: 0p OR all: 3pp or 2pp/p@k) (~15 min) OR 2 Part Pausing Snatch Pulls: 3s x3 (~90-100%+), Hang snatch (knee or high hang), Snatch from blocks (knee or high hang), pause @ knee, or back offs at ~80%+: 1s x3 or 321 (15 min)
D) Front Squat: to top 3,2,1(~15 min)
E) Back Squat: to 5rm (~15 min)
F) Sn Grip OH Squat (or Sn Balance): 4s x3 (or x4RM, -5%x4, -10%x4)
G) Optional: GMs x8s x3
H) Low Back: Hypers &/or reverse hypers (~5-10 min)
*May do snatch balances/OH squats BEFORE/AFTER squats depending on priority (positions or strength?)
**On strength work: may do-after top RM sets across at same weight w/no less than 1-2 reps less or -5-10%).
Level 2: (match or beat last week/past numbers)
A) Snatch to top 3, 2, 1 (~80-85%+ x3, ~90-95%+ x2, ~95%-100+ x1)(~30 min)
B) Snatch Pulls (or Aux.): 100%x3 x 5 sets (90s-2 min rest) (optional: rep 1: 3pp, rep 2: 2pp, rep 3: 0p OR all: 3pp or 2pp/p@k) (~15 min) OR 2 Part Pausing Snatch Pulls: 3s x3 (~90-100%+), Hang snatch (knee or high hang), Snatch from blocks (knee or high hang), pause @ knee, or back offs at ~80%+: 1s x3 or 321 (15 min)
C) C&J: 3+1, 2+1,1+1 (~80-85%+ x3, ~90-95%+ x2, ~95%-100+ x1) (or Pull, Cl, Fsq, Jerk w/pause*3) (~20 min)
D) Clean Pulls (or Aux.): ~90-100%x3 x 5 sets (90s-2 min rest) (optional: rep 1: 3pp, rep 2: 2pp, rep 3: 0p OR all: 3pp or 2pp/p@k) (~15 min) OR 2 Part Pausing Clean Pulls: 3s x3 (~90-100%+), Hang clean (knee or high hang), Clean from blocks (knee or high hang), pause @ knee, or back offs at ~80%+: 1s x3 or 321 (~5-15 min)
E) Front Squat: to top 3,2,1(~15 min)
F) Back Squat: to 5rm (~15 min)
G) Sn Grip OH Squat (or Sn Balance): 4s x3 (or x4RM, -5%x4, -10%x4)
H) Optional: GMs x8s x3
I) Low Back: Hypers &/or reverse hypers (~5-10 min)
*May do pulls after oly lifts or squats
**May do snatch balances/OH squats BEFORE/AFTER squats depending on priority (positions or strength?)
***On strength work: may do-after top RM sets across at same weight w/no less than 1-2 reps less or -5-10%).
Level 3: (match or beat last week/past numbers)
A) Snatch to top: 3, 2, 1(~80-85%+ x3, ~90-95%+ x2, ~95%-100+ x1) (~30 min)
B) C&J: 3+1, 2+1,1+1 (~80-85%+ x3, ~90-95%+ x2, ~95%-100+ x1) (or Pull, Cl, Fsq, Jerk w/pause*3) (~20 min)
C) Front Squat: to top 3,2,1(~15 min)
D) Back Squat: to 5rm (~15 min)
E) Sn Grip OH Squat (or Sn Balance): 4s x3 (or x4RM, -5%x4, -10%x4)
F) Sn Pull: 100%x3 x 5 sets (90s-2 min rest) (optional: rep 1: 3pp, rep 2: 2pp, rep 3: 0p OR all: 3pp or 2pp/p@k) (~15 min)
G) Cl Pull: ~90-100%x3 x 5 sets (90s-2 min rest) (~15 min)
H) Optional: GMs x8s x3
I) Low Back: Hypers &/or reverse hypers (~5-10 min)
*May do pulls after oly lifts or squats
**May do snatch balances/OH squats BEFORE/AFTER squats depending on priority (positions or strength?)
***On strength work: may do-after top RM sets across at same weight w/no less than 1-2 reps less or -5-10%).
