Team LAB 9/15/14Monday, Wave 3a of 4a, Week 3 of 3
(Note: Lift % based on top classical lifts. Work sets listed only)
Level 1: (match or beat last week/past numbers)
A) Snatch x1 (may ramp up w/321) (~30 min)
B) Snatch wave 2: 1s x7-10 (60s rests & start count at ~90-95%, if make 3 in a row, go up, if miss 3 in a row drop down by 10% or 10kg and build back up) or w/H@K or Pause @K 321, or 3s x3-5 (90s-2 min rest), or 2s x5-7 (90s rest), or 1s x7-10 (60-90s rest). Note: optional-if add this 2nd wave may drop pulls. (~30 min)
C) Sn Pull-4 up, 1 down: ~100%x3,~105-110%x2-3, ~110-115%x2-3, ~115-120%x1-3, ~105-110%x1-3 (optional: rep 1: 3pp, rep 2: 2pp, rep 3: 0p OR all: 3pp or 2pp/p@k) (~15 min)
D) Front Squat: to top 3,2,1(~15 min)
E) Back Squat: to 3rm (~15 min)
F) Sn Grip OH Squat (or Sn Balance): 3s x3 (or x3RM, -5%x3, -10%x3)
G) Low Back: Hypers &/or reverse hypers x10-15 x3 sets
*May do pulls after oly lifts or squats
**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 x1 (may ramp up w/321), then wave 2 after C&J (~30 min)
B) C&J: 3+3 (~70-80%), 2+2 (85-90%), 1+1 (~95%+) (jerk every rep) OR C&J x1, then back offs w/: 3+3 (~70%+), 2+2 (80%+), 1+1 (~9%+) (jerk every rep) (~20 min)
C) Snatch wave 2: 1s x7-10 (60s rests & start count at ~90-95%, if make 3 in a row, go up, if miss 3 in a row drop down by 10% or 10kg and build back up) or w/H@K or Pause @K 321, or 3s x3-5 (90s-2 min rest), or 2s x5-7 (90s rest), or 1s x7-10 (60-90s rest). Note: optional-if add this 2nd wave may drop pulls. (~30 min)
D) Front Squat: to top 3,2,1(~15 min)
H) Back Squat: to 3rm (~15 min)
I) Sn Grip OH Squat (or Sn Balance): 3s x3 (or x3RM, -5%x3, -10%x3)
J) Sn Pull-4 up, 1 down: ~100%x3,~105-110%x2-3, ~110-115%x2-3, ~115-120%x1-3, ~105-110%x1-3 (optional: rep 1: 3pp, rep 2: 2pp, rep 3: 0p OR all: 3pp or 2pp/p@k) (~15 min)
K) Cl Pull-4 up, 1 down: ~100%x3,~105-110%x2-3, ~110-115%x2-3, ~115-120%x1-3, ~105-110%x1-3 (optional: rep 1: 3pp, rep 2: 2pp, rep 3: 0p OR all: 3pp or 2pp/p@k) (~15 min)
L) Optional: GMs x5s x3
M) Low Back: Hypers &/or reverse hypers (~5-10 min)
Level 3: (match or beat last week/past numbers)
A) Snatch x1 (may ramp up w/321), then wave 2 after C&J (~30 min)
B) C&J: 3+3 (~70-80%), 2+2 (85-90%), 1+1 (~95%+) (jerk every rep) OR C&J x1, then back offs w/: 3+3 (~70%+), 2+2 (80%+), 1+1 (~9%+) (jerk every rep) (~20 min)
C) Snatch wave 2: 1s x7-10 (60s rests & start count at ~90-95%, if make 3 in a row, go up, if miss 3 in a row drop down by 10% or 10kg and build back up) or w/H@K or Pause @K 321, or 3s x3-5 (90s-2 min rest), or 2s x5-7 (90s rest), or 1s x7-10 (60-90s rest). Note: optional-if add this 2nd wave may drop pulls. (~30 min)
D) Front Squat: to top 3,2,1(~15 min)
E) Back Squat: to 3rm (~15 min)
F) Sn Grip OH Squat (or Sn Balance): 3s x3 (or x3RM, -5%x3, -10%x3)
G) Sn Pull-4 up, 1 down: ~100%x3,~105-110%x2-3, ~110-115%x2-3, ~115-120%x1-3, ~105-110%x1-3 (optional: rep 1: 3pp, rep 2: 2pp, rep 3: 0p OR all: 3pp or 2pp/p@k) (~15 min)
H) Cl Pull-4 up, 1 down: ~100%x3,~105-110%x2-3, ~110-115%x2-3, ~115-120%x1-3, ~105-110%x1-3 (optional: rep 1: 3pp, rep 2: 2pp, rep 3: 0p OR all: 3pp or 2pp/p@k) (~15 min)
I) Optional: GMs x5s x3
J) 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%).
