Team LAB 10/22/14 Wednesday, Wave 1b of 4b, Week 2 of 3

by | Oct 22, 2014 | Team LAB Workouts | 0 comments

London-Olympics-Weightlifting-Men-2Team LAB 10/22/14 Wednesday, 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 w/P@K: x3 (~70-75%), x2 (~75-80%), x 1…(~80-85%+) (~30 min)
  2. C&J: HH Cl, H@K Cl, C&J to top (~70-75%), then top H@K Cl +C&J (~80-85%), then top C&J (~85-90%+) (~15 min)
  3. Clean Pulls: 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)
  4. Today of Thursday (may do before or after squats): Rack Jerks wk 1: x3, -5%x3, -10%x3, wk 2: x2, -5%x2, -10%x2, wk 3: 321, -5%x1-2, -10%x1-2 (~15 min
    1. Cures-positional: w/up (before you do jerks) w/BN Split Press x3-5*3  TO drop jumps/air jerk for 3 sets.  Perform jerk workout.  Then optional/recommended finish with jerk supports/recoveries: recoveries-ramp up to top x3*3
    2. Cures-technical: w/up (before you do jerks) w/jerk balances x3s x5 sets w/light weight (every 60s). Perform jerk workout.   Then optional/recommended finish with jerk supports/recoveries: recoveries-ramp up to top x3*3
  5. Back Squats: 5s x3 sets at 90-95% of Monday RM (if Monday no good may go for new RM, then -5%, -10%).
  6. Pause Front Squats: to top 3,2,1 (expect to be much less than normal)
  7. Optional: OH Squats/Sn balances: x5RM, -5%x5, -10%x5 or BN Thrusters: 321 or wk 1: 3sx1-3, wk 2: 2s x1-3, wk 3: 321 (for straight sets may do back offs of -5%, -10%) or Recoveries/Lockouts 321*3
  8. Sn deads (pick one based on need/weaknesses): Halting Snatch Deadlift x3rm x1-3 sets, Regular Sn DL x3rm x1-3 sets, 3pp x3x1-3 or 3pp x321 (pause at knee and on way down too) (~10 min)
  9. Optional: RDLs or GMs x10s x3sets
  10. BB Lunges or Split Squats: x10s x1-3 sets
  11. Low Back: Reverse hypers&/or hypers x10-15x 3 sets

*May do rack jerks AFTER squats depending on priority (positions or strength?). Also, jerk supports if needed last.

**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 w/P@K: x3 (~70-75%), x2 (~75-80%), x 1…(~80-85%+) (~30 min)
  2. C&J: HH Cl, H@K Cl, C&J to top (~70-75%), then top H@K Cl +C&J (~80-85%), then top C&J (~85-90%+) (~15 min)
  3. Optional/recommended-Clean Aux (pick based on needs): Hang Clean, Clean from blocks (knee or high hang), pause @ knee, or back offs at ~80%+: 3s x3(15 min)
  4. Today of Thursday (may do before or after squats): Rack Jerks wk 1: x3, -5%x3, -10%x3, wk 2: x2, -5%x2, -10%x2, wk 3: 321, -5%x1-2, -10%x1-2 (~15 min
    1. Cures-positional: w/up (before you do jerks) w/BN Split Press x3-5*3  TO drop jumps/air jerk for 3 sets.  Perform jerk workout.  Then optional/recommended finish with jerk supports/recoveries: recoveries-ramp up to top x3*3
    2. Cures-technical: w/up (before you do jerks) w/jerk balances x3s x5 sets w/light weight (every 60s). Perform jerk workout.   Then optional/recommended finish with jerk supports/recoveries: recoveries-ramp up to top x3*3
  5. Back Squats: 5s x3 sets at 90-95% of Monday RM (if Monday no good may go for new RM, then -5%, -10%).
  6. Pause Front Squats: to top 3,2,1 (expect to be much less than normal)
  7. Optional: OH Squats/Sn balances: x5RM, -5%x5, -10%x5 or BN Thrusters: 321 or wk 1: 3sx1-3, wk 2: 2s x1-3, wk 3: 321 (for straight sets may do back offs of -5%, -10%) or Recoveries/Lockouts 321*3
  8. Sn deads (pick one based on need/weaknesses): Halting Snatch Deadlift x3rm x1-3 sets, Regular Sn DL x3rm x1-3 sets, 3pp x3x1-3 or 3pp x321 (pause at knee and on way down too) (~10 min)
  9. Optional: RDLs or GMs x10s x3sets
  10. BB Lunges or Split Squats: x10s x1-3 sets
  11. Low Back: Reverse hypers&/or hypers x10-15x 3 sets

*May do rack jerks AFTER squats depending on priority (positions or strength?). Also, jerk supports if needed last.

**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 w/P@K: x3 (~70-75%), x2 (~75-80%), x 1…(~80-85%+) (~30 min)
  2. C&J: HH Cl, H@K Cl, C&J to top (~70-75%), then top H@K Cl +C&J (~80-85%), then top C&J (~85-90%+) (~15 min)
  3. Today of Thursday (may do before or after squats): Rack Jerks wk 1: x3, -5%x3, -10%x3, wk 2: x2, -5%x2, -10%x2, wk 3: 321, -5%x1-2, -10%x1-2 (~15 min
    1. Cures-positional: w/up (before you do jerks) w/BN Split Press x3-5*3  TO drop jumps/air jerk for 3 sets.  Perform jerk workout.  Then optional/recommended finish with jerk supports/recoveries: recoveries-ramp up to top x3*3
    2. Cures-technical: w/up (before you do jerks) w/jerk balances x3s x5 sets w/light weight (every 60s). Perform jerk workout.   Then optional/recommended finish with jerk supports/recoveries: recoveries-ramp up to top x3*3
  4. Back Squats: 5s x3 sets at 90-95% of Monday RM (if Monday no good may go for new RM, then -5%, -10%).
  5. Pause Front Squats: to top 3,2,1 (expect to be much less than normal)
  6. Optional: OH Squats/Sn balances: x5RM, -5%x5, -10%x5 or BN Thrusters: 321 or wk 1: 3sx1-3, wk 2: 2s x1-3, wk 3: 321 (for straight sets may do back offs of -5%, -10%) or Recoveries/Lockouts 321*3
  7. Sn deads (pick one based on need/weaknesses): Halting Snatch Deadlift x3rm x1-3 sets, Regular Sn DL x3rm x1-3 sets, 3pp x3x1-3 or 3pp x321 (pause at knee and on way down too) (~10 min)
  8. Optional: RDLs or GMs x10s x3sets
  9. BB Lunges or Split Squats: x10s x1-3 sets
  10. Low Back: Reverse hypers&/or hypers x10-15x 3 sets

*May do rack jerks BEFORE/AFTER squats depending on priority (positions or strength?). Also, jerk supports if needed last.

**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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