Team LAB 10/28/14 Tuesday, Wave 1b of 4b, Week 3 of 3

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

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. A) P @ K Pw Sn TO Sn Bal.: 2&2 x5 sets @70-80% w/90s rest or to top 1&1, Hang Snatch or P @ K Pw Snatch x321 OR: 3pp, 2pp, 0p Snatch: x5 sets at 50-60%+ (30min)
2. B) Power Clean + Jerk: 3+1, 2+1, 1+1or Pw Clean + Clean + Jerk: to top x1+1+1 (20 min)
3. C) Behind the Neck Push Press OR Behind the Neck Split Press: 5s*3 x 3 (10 min)

D1) Bench Press: x 5s x 5
D2) Bentover Barbell Rows: x 5s x 5 (20min)

1. E) Any other upper assistance work desired
2. F) Abs: Hanging Leg Raises: 10-15×3 (10 min)

**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 phases)

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. A) Pw Sn TO Sn Bal.: 2&2 x5 sets @70-80% w/90s rest or to top 1&1, Hang Snatch or Pw Snatch x321 OR: 3pp, 2pp, 0p Snatch: x5 sets at 50-60%+ (30min)
2. B) Power Clean + Jerk: 3+1, 2+1, 1+1or Pw Clean + Clean + Jerk: to top x1+1+1 (20 min)
3. C) Behind the Neck Push Press OR Behind the Neck Split Press: 5s*3 x 3 (10 min)

D1) Bench Press: x5s x5
D2) Bentover Barbell Rows: x5s x5 (20min)

1. E) Any other upper assistance work desired
2. F) Abs: Hanging Leg Raises: 10-15×3 (10 min)

**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 phases)

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. A) Hang Snatch, Pw Snatch, Snatch: 321 or x1 OR: Pw Sn TO Sn Bal.: 2&2 x5 sets @70-80% w/90s rest or to top 1& 1. OR: 3pp, 2pp, 0p Snatch: x5 sets at 50-60%+ (30min)
2. B) Power Clean + Jerk: 3+1, 2+1, 1+1or Pw Clean + Clean + Jerk: to top x1+1+1 (20 min)
3. C) Behind the Neck Push Press OR Behind the Neck Split Press: 5s*3 x 3 (10 min)

D1) Bench Press: x5s x5
D2) Bentover Barbell Rows: x5s x5 (20min)

1. E) Any other upper assistance work desired
2. F) Abs: Hanging Leg Raises: 10-15×3 (10 min)

**On strength work: may do-after top RM sets across at same weight w/no less  than 1-2 reps less or -5-10%).