Team LAB 10/30/2014 Thursday, Wave 1b of 4b, Week 3 of 3 Level 1
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.
- Optional: Snatch Sotts Press: x5s x3 (15 min)
- Muscle Snatch TO Sn Sotts: 3&3*3 x3-5 @40-50% (~10-15 min)
- 3 Part (top down) Pw Snatch: x3-5 sets at ~60%+ , (1: High hang 2: Hang at knees 3: Floor = 1 rep) OR: 3pp Snatch: x2-3 reps x5 sets at ~50-60%+ (30 min)
- P@K Pw Clean & Split Jerk w/ optional pause in dip & split: 3+1 (~70%+), 2+1 (~75%+), 1+1 (~80%+) OR: 3pp Clean: x2-3 reps x3-5 sets at ~50-60%+ (20 min)
- *Note: if did not do Rack Jerks on Wednesday, do them here: Rack Jerks: 3s x3 (15 min)
- 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
- 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
- Push Press: 5s x3
- Optional: Snatch Grip BN Push Press: x5s x1-3
H1) Military Press: 5s x5 H2) Pullups (weighted if possible): 5s x5
- Any other upper body assistance work desired
- Abs: GHD or Decline Sit-up, etc: x10-15×3
