Team LAB-4/16/14-Wednesday

Team LAB-4/16/14-WednesdayLevel 1: Wave 4/4,Week 2/3 (match or beat last week/past numbers)

A) C&J x1&1 (~85-90%+),then optional, but recommended, back off sets with 1&1×3 @~90%of top 1&1 (rest 90s to 2 min) (*Note: top C&J will ‘usually’ be about 90-95% of Monday’s best)(~20-30 min)

B) Optional Clean Auxiliary: (pick based on needs): Hang clean (knee or high hang), Clean from blocks (knee or high hang), pause @ knee, or back offs at ~80%+: 1s x3+ OR 321 (15 min)

C) Clean Pulls (or Aux.): ~90-100%x 2-3 reps x 3-5 sets (90s-2 min rest) (~15 min) OR2 Part Pausing Clean Pulls3s x3 (~90-100%+), Hang clean, Clean from blocks (knee or high hang), pause @ knee, or back offs at ~80%+: 1s x3 or 321 (15 min)

D) Optional: Rack Jerks: 321 (15 min) (w/up w/BN Split Press x3-5*3 TO drop jumps/air jerk for 3 sets)-(optional: Jerk supports/recoveries-ramp up to top x3*3)

E) B Sqt x2rm, -5%x2, -10%x2 (~20 min)

F) Optional Pause Front Squat: x1 or x3,x2,x1 (if need to heal up legs go with x1 (if did not do on Monday) (~10-15 min)

G) Low Back: Reverse Hypers &/or Hypers x10-15 x3 sets

*May do pulls after oly lifts or squats

Level 2: Wave 4/4, Week 2/3 (match or beat last week/past numbers)

A) Snatch x1s x7-10 (60s rests & start count at ~90-95%, if miss 3 in a row drop down by 10% or 10kg and build back up. *Note: these will ‘usually’ be about 95% of Monday’s best) (~30 min)B) Snatch Pulls (or Aux.): Sn Pull: 100%x3 x 3-5 sets (90s-2 min rest) (optional: rep 1: 3pp, rep 2: 2pp, rep 3: 0p OR all: 3pp or 2pp/p@k) (~15 min) OR2 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 x1&1 (~85-90%+),then optional, but recommended, back off sets with 1&1×3 @~90%of top 1&1 (rest 90s to 2 min) (*Note: top C&J will ‘usually’ be about 90-95% of Monday’s best)(~20-30 min)D) Clean Pulls (or Aux.): ~90-100%x 2-3 reps x 3-5 sets (90s-2 min rest) (~15 min) OR2 Part Pausing Clean Pulls3s x3 (~90-100%+), Hang clean, Clean from blocks (knee or high hang), pause @ knee, or back offs at ~80%+: 1s x3 or 321 (15 min)

E) B Sqt x2rm, -5%x2, -10%x2 (~20 min)

F) Optional Pause Front Squat: x1 or x3,x2,x1 (if need to heal up legs go with x1 (if did not do on Monday) (~10-15 min)G) Low Back: Reverse Hypers &/or Hypers x10-15 x3 sets

*May do pulls after oly lifts or squats

Level 3: Wave 4/4, Week 2/3 (match or beat last week/past numbers)

A) Snatch x1s x7-10 (60s rests & start count at ~90-95%, if miss 3 in a row drop down by 10% or 10kg and build back up. *Note: these will ‘usually’ be about 95% of Monday’s best) (~30 min)

B) C&J x1&1 (~85-90%+),then optional, but recommended, back off sets with 1&1×3 @~90%of top 1&1 (rest 90s to 2 min) (*Note: top C&J will ‘usually’ be about 90-95% of Monday’s best)(~20-30 min)

C) B Sqt x2rm, -5%x2, -10%x2 (~20 min)

D) Optional Pause Front Squat: x1 or x3,x2,x1 (if need to heal up legs go with x1 (if did not do on Monday) (~10-15 min)

E) Sn Pull: 100%x3 x 3-5 sets (90s-2 min rest) (optional: rep 1: 3pp, rep 2: 2pp, rep 3: 0p OR all: 3pp or 2pp/p@k) (~15 min)

F) Cl Pull: ~90-100%x 2-3 reps x 3-5 sets (90s-2 min rest) (~15 min)

F) Low Back: Reverse Hypers &/or Hypers x10-15 x3 sets

*May do pulls after oly lifts or squats

CF Comp-Wave 4/4, Week 2/3 (match or beat last week/past numbers)(Note: Lift % based on top classical lifts. Work sets listed only)

A) Snatch x1s x7-10 (60s rests & start count at ~90-95%, if miss 3 in a row drop down by 10% or 10kg and build back up. *Note: these will ‘usually‘ be about 95% of Monday’s best) (~30 min)

B) C&J x1&1 (~85-90%+),then optional, but recommended, back off sets with 1&1×3 @~90%of top 1&1 (rest 90s to 2 min) (*Note: top C&J will ‘usually’ be about 90-95% of Monday’s best)(~20-30 min)

C) B Sqt x2rm, -5%x2, -10%x2 (~20 min)

D) Optional Pause Front Squat: x1 or x3,x2,x1 (if need to heal up legs go with x1 (if did not do on Monday) (~10-15 min)

E) Sn Pull: 100%x3 x 3-5 sets (90s-2 min rest) (optional: rep 1: 3pp, rep 2: 2pp, rep 3: 0p OR all: 3pp or 2pp/p@k) (~15 min)

F) Cl Pull: ~90-100%x 2-3 reps x 3-5 sets (90s-2 min rest) (~15 min)

F) Low Back: Reverse Hypers &/or Hypers x10-15 x3 sets

*May do pulls after oly lifts or squats

Team LAB-4/16/14-WednesdayLevel 1: Wave 4/4,Week 2/3 (match or beat last week/past numbers)

A) C&J x1&1 (~85-90%+),then optional, but recommended, back off sets with 1&1×3 @~90%of top 1&1 (rest 90s to 2 min) (*Note: top C&J will ‘usually’ be about 90-95% of Monday’s best)(~20-30 min)

B) Optional Clean Auxiliary: (pick based on needs): Hang clean (knee or high hang), Clean from blocks (knee or high hang), pause @ knee, or back offs at ~80%+: 1s x3+ OR 321 (15 min)

D) Optional: Rack Jerks: 321 (15 min) (w/up w/BN Split Press x3-5*3 TO drop jumps/air jerk for 3 sets)-(optional: Jerk supports/recoveries-ramp up to top x3*3)

E) B Sqt x2rm, -5%x2, -10%x2 (~20 min)

F) Optional Pause Front Squat: x1 or x3,x2,x1 (if need to heal up legs go with x1 (if did not do on Monday) (~10-15 min)

G) Low Back: Reverse Hypers &/or Hypers x10-15 x3 sets

*May do pulls after oly lifts or squats

Level 2: Wave 4/4, Week 2/3 (match or beat last week/past numbers)

E) B Sqt x2rm, -5%x2, -10%x2 (~20 min)

F) Optional Pause Front Squat: x1 or x3,x2,x1 (if need to heal up legs go with x1 (if did not do on Monday) (~10-15 min)G) Low Back: Reverse Hypers &/or Hypers x10-15 x3 sets

*May do pulls after oly lifts or squats

Level 3: Wave 4/4, Week 2/3 (match or beat last week/past numbers)

A) Snatch x1s x7-10 (60s rests & start count at ~90-95%, if miss 3 in a row drop down by 10% or 10kg and build back up. *Note: these will ‘usually’ be about 95% of Monday’s best) (~30 min)

B) C&J x1&1 (~85-90%+),then optional, but recommended, back off sets with 1&1×3 @~90%of top 1&1 (rest 90s to 2 min) (*Note: top C&J will ‘usually’ be about 90-95% of Monday’s best)(~20-30 min)

C) B Sqt x2rm, -5%x2, -10%x2 (~20 min)

D) Optional Pause Front Squat: x1 or x3,x2,x1 (if need to heal up legs go with x1 (if did not do on Monday) (~10-15 min)

E) Sn Pull: 100%x3 x 3-5 sets (90s-2 min rest) (optional: rep 1: 3pp, rep 2: 2pp, rep 3: 0p OR all: 3pp or 2pp/p@k) (~15 min)

F) Cl Pull: ~90-100%x 2-3 reps x 3-5 sets (90s-2 min rest) (~15 min)

F) Low Back: Reverse Hypers &/or Hypers x10-15 x3 sets

*May do pulls after oly lifts or squats

CF Comp-Wave 4/4, Week 2/3 (match or beat last week/past numbers)(Note: Lift % based on top classical lifts. Work sets listed only)

A) Snatch x1s x7-10 (60s rests & start count at ~90-95%, if miss 3 in a row drop down by 10% or 10kg and build back up. *Note: these will ‘usually‘ be about 95% of Monday’s best) (~30 min)

B) C&J x1&1 (~85-90%+),then optional, but recommended, back off sets with 1&1×3 @~90%of top 1&1 (rest 90s to 2 min) (*Note: top C&J will ‘usually’ be about 90-95% of Monday’s best)(~20-30 min)

C) B Sqt x2rm, -5%x2, -10%x2 (~20 min)

D) Optional Pause Front Squat: x1 or x3,x2,x1 (if need to heal up legs go with x1 (if did not do on Monday) (~10-15 min)

E) Sn Pull: 100%x3 x 3-5 sets (90s-2 min rest) (optional: rep 1: 3pp, rep 2: 2pp, rep 3: 0p OR all: 3pp or 2pp/p@k) (~15 min)

F) Cl Pull: ~90-100%x 2-3 reps x 3-5 sets (90s-2 min rest) (~15 min)

F) Low Back: Reverse Hypers &/or Hypers x10-15 x3 sets

*May do pulls after oly lifts or squats