Team LAB 10/20/14 Monday, Wave 1b of 4b, Week 2 of 3

by | Oct 20, 2014 | Team LAB Workouts | 0 comments

London Olympics Weightlifting WomenTeam LAB 10/20/14 Monday, Wave 1b of 4b, Week 2 of 3

Level 1: (match or beat last week/past numbers)

Note: Lift % based on top classical lifts.  Work sets listed only.  In general the % are only a guideline (and usually a ‘conservative ‘one) and will vary from person to person.  In wave 1, try to match the ‘conservative %’ and in weeks 2 and 3, try to match or beat week 1 w/reps or weight.

  1. Snatch: Pw Sn to Sn 321 (~30 min)
    1. Directions-warming up to top set of 3 do: 2 Pw & 1 Full =3 reps (to top ability/weight)~70-75%
    2. Then to 1 Pw & 2 full =3 reps (to top ability/weight) ~75-80%
    3. Then to top 1 pw & 1 full = 2 reps(to top ability/weight) ~80-85%
    4. Then 2 full ~85-90% = 2 reps
    5. Then 1 full…~90%+
  2. 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)
  3. Snatch Pulls (or Aux.): Sn Pull: High Pulls 70%x3, 80%x3, 90%x3 x5 sets (90s-2 min rest)-OR-Sn Pull: High Pulls 70%x3, 80%x3, 90%x3 THEN Straight arm pulls: 100%x3, 100-105%x3, 100-110%x3 (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%+) (~15 min)
  4. Front Squat: to top 3,2,1(~15 min)
  5. Back Squat: to 5rm (~15 min)
  6. Sn Balance (or Sn OH Squat): 5s x3 (or x5RM, -5%x5, -10%x5)
  7. Optional: GM 10 x3 (15 min)
  8. Low Back: Hypers &/or reverse hypers x10-15 x3 sets (~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 2: (match or beat last week/past numbers)

Note: Lift % based on top classical lifts.  Work sets listed only.  In general the % are only a guideline (and usually a ‘conservative ‘one) and will vary from person to person.  In wave 1, try to match the ‘conservative %’ and in weeks 2 and 3, try to match or beat week 1 w/reps or weight.

  1. Snatch: Pw Sn to Sn 321 (~30 min)
    1. Directions-warming up to top set of 3 do: 2 Pw & 1 Full =3 reps (to top ability/weight)~70-75%
    2. Then to 1 Pw & 2 full =3 reps (to top ability/weight) ~75-80%
    3. Then to top 1 pw & 1 full = 2 reps(to top ability/weight) ~80-85%
    4. Then 2 full ~85-90% = 2 reps
    5. Then 1 full…~90%+
  2. Snatch Pulls (or Aux.): Sn Pull: High Pulls 70%x3, 80%x3, 90%x3 x5 sets (90s-2 min rest)-OR-Sn Pull: High Pulls 70%x3, 80%x3, 90%x3 THEN Straight arm pulls: 100%x3, 100-105%x3, 100-110%x3 (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)
  3. C&J w/P@K: 3+1 (~75-80%+), 2+1 (~80-85%+), 1+1 (~85-90%) (~20 min)
  4. Clean Pulls (or Aux.): Cl Pull: 3×3 @ 100%, 100-105%, 100-110% (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)
  5. Front Squat: to top 3,2,1(~15 min)
  6. Back Squat: to 5rm (~15 min)
  7. Sn Balance (or Sn OH Squat): 5s x3 (or x5RM, -5%x5, -10%x5)
  8. Sn Pull: High Pulls 70%x3, 80%x3, 90%x3 x5 sets (90s-2 min rest)-OR-Sn Pull: High Pulls 70%x3, 80%x3, 90%x3 THEN Straight arm pulls: 100%x3, 100-105%x3, 100-110%x3 (~15 min)
  9. Cl Pull: 3×3 @ 100%, 100-105%, 100-110% (~5-10 min)
  10. Optional: GM 10 x3 (15 min)
  11. Low Back: Hypers &/or reverse hypers x10-15 x3 sets (~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)

Note: Lift % based on top classical lifts.  Work sets listed only.  In general the % are only a guideline (and usually a ‘conservative ‘one) and will vary from person to person.  In wave 1, try to match the ‘conservative %’ and in weeks 2 and 3, try to match or beat week 1 w/reps or weight.

  1. Snatch: Pw Sn to Sn 321 (~30 min)
    1. Directions-warming up to top set of 3 do: 2 Pw & 1 Full =3 reps (to top ability/weight)~70-75%
    2. Then to 1 Pw & 2 full =3 reps (to top ability/weight) ~75-80%
    3. Then to top 1 pw & 1 full = 2 reps(to top ability/weight) ~80-85%
    4. Then 2 full ~85-90% = 2 reps
    5. Then 1 full…~90%+
  2. C&J w/P@K: 3+1 (~75-80%+), 2+1 (~80-85%+), 1+1 (~85-90%) (~20 min)
  3. Front Squat: to top 3,2,1(~15 min)
  4. Back Squat: to 5rm (~15 min)
  5. Sn Balance (or Sn OH Squat): 5s x3 (or x5RM, -5%x5, -10%x5)
  6. Sn Pull: High Pulls 70%x3, 80%x3, 90%x3 x5 sets (90s-2 min rest)-OR-Sn Pull: High Pulls 70%x3, 80%x3, 90%x3 THEN Straight arm pulls: 100%x3, 100-105%x3, 100-110%x3 (~15 min)
  7. Cl Pull: 3×3 @ 100%, 100-105%, 100-110% (~5-10 min)
  8. Optional: GM 10s x3 (15 min)
  9. Low Back: Hypers &/or reverse hypersx10-15 x3 sets (~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%).

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