Team LAB 10/4/2014 Saturday, Wave 4a of 4a, Week 2 of 3
Level 1: (match or beat last week/past numbers)
Note: See alternative plans below
A) Snatch-cluster set series (cluster set: respective reps at respective rests = 1 set):
~80% x5 singles, one rep every 30s (stay up and ready)
~85% x5 singles, one rep every 45s (stay up and ready)
~90% x5 singles, one rep every 60s (keep your edge, get stronger with every rep)
Then: if feeling good, you can have optional reps/sets of:
~95%+ for 3-5 singles every minute-ish, may go up if they feel good/healthy.
(~30 min)
B) C&J x1 (~95% +), then optional, but recommended back off sets with: 3&3 (~80%), 2&2 (~85%), 1&1 (~90%) or drop ~5-15% + x ~3-9 singles (every 90s)(% based on top make for the day, in following weeks may match or beat these)
C) Back Squat: to top 3,2,1 (~15 min)
D) Front Squats: 2s x3 sets (or x2rm, -5%x2, -10%x2) (~15 min)
E) Cl Deads: 2s x3 or 321 (or x2rm, -5%x2, -10%x2) (~15 min)
F) Low Back: Barbell hypers&/or Reverse hypers x10-15 x3 sets
OR, Plan B-If need to ‘wake up’ or get clean and jerk ‘up/alive.’: C&J first and then Snatch-
A) C&J x1, then optional, but recommended back off sets with: 3&3 (~80%), 2&2 (~85%), 1&1 (~90%) or drop ~5-15% + x ~3-9 singles (every 90s)
B) Snatch-cluster set series (cluster set: respective reps at respective rests = 1 set):
~80% x5 singles, one rep every 30s (stay up and ready)
~85% x5 singles, one rep every 45s (stay up and ready)
~90% x5 singles, one rep every 60s (keep your edge, get stronger with every rep)
Then: if feeling good, you can have optional reps/sets of:
~95%+ for 3-5 singles every minute-ish, may go up if they feel good/healthy.
(~30 min)
Then: C, D, E, F
OR, Plan C-If need to ‘wake up’ or get clean and jerk ‘up/alive.’: C&J first and then Snatch-
A) C&J x1&1
B) Snatch-cluster set series (cluster set: respective reps at respective rests = 1 set):
~80% x5 singles, one rep every 30s (stay up and ready)
~85% x5 singles, one rep every 45s (stay up and ready)
~90% x5 singles, one rep every 60s (keep your edge, get stronger with every rep)
Then: if feeling good, you can have optional reps/sets of:
~95%+ for 3-5 singles every minute-ish, may go up if they feel good/healthy.
(~30 min)
C) C&J x1&1 x6-9 (at -5-15% of top in A, every 90s-2 min)
Then: C, D, E, F
Level 2: (match or beat last week/past numbers)
Note: See alternative plans below
A) Snatch-cluster set series (cluster set: respective reps at respective rests = 1 set):
~80% x5 singles, one rep every 30s (stay up and ready)
~85% x5 singles, one rep every 45s (stay up and ready)
~90% x5 singles, one rep every 60s (keep your edge, get stronger with every rep)
Then: if feeling good, you can have optional reps/sets of:
~95%+ for 3-5 singles every minute-ish, may go up if they feel good/healthy.
(~30 min)
B) C&J x1 (~95% +), then optional, but recommended back off sets with: 3&3 (~80%), 2&2 (~85%), 1&1 (~90%) or drop ~5-15% + x ~3-9 singles (every 90s)(% based on top make for the day, in following weeks may match or beat these)
C) Back Squat: to top 3,2,1 (~15 min)
D) Front Squats: 2s x3 sets (or x2rm, -5%x2, -10%x2) (~15 min)
E) Cl Deads: 2s x3 or 321 (or x2rm, -5%x2, -10%x2) (~15 min)
F) Low Back: Barbell hypers&/or Reverse hypers x10-15 x3 sets
OR, Plan B-If need to ‘wake up’ or get clean and jerk ‘up/alive.’: C&J first and then Snatch-
A) C&J x1, then optional, but recommended back off sets with: 3&3 (~80%), 2&2 (~85%), 1&1 (~90%) or drop ~5-15% + x ~3-9 singles (every 90s)
B) Snatch-cluster set series (cluster set: respective reps at respective rests = 1 set):
~80% x5 singles, one rep every 30s (stay up and ready)
~85% x5 singles, one rep every 45s (stay up and ready)
~90% x5 singles, one rep every 60s (keep your edge, get stronger with every rep)
Then: if feeling good, you can have optional reps/sets of:
~95%+ for 3-5 singles every minute-ish, may go up if they feel good/healthy.
(~30 min)
Then: C, D, E, F
OR, Plan C-If need to ‘wake up’ or get clean and jerk ‘up/alive.’: C&J first and then Snatch-
A) C&J x1&1
B) Snatch-cluster set series (cluster set: respective reps at respective rests = 1 set):
~80% x5 singles, one rep every 30s (stay up and ready)
~85% x5 singles, one rep every 45s (stay up and ready)
~90% x5 singles, one rep every 60s (keep your edge, get stronger with every rep)
Then: if feeling good, you can have optional reps/sets of:
~95%+ for 3-5 singles every minute-ish, may go up if they feel good/healthy.
(~30 min)
C) C&J x1&1 x6-9 (at -5-15% of top in A, every 90s-2 min)
Then: C, D, E, F
Level 3: (match or beat last week/past numbers)
Note: See alternative plans below
A) Snatch-cluster set series (cluster set: respective reps at respective rests = 1 set):
~80% x5 singles, one rep every 30s (stay up and ready)
~85% x5 singles, one rep every 45s (stay up and ready)
~90% x5 singles, one rep every 60s (keep your edge, get stronger with every rep)
Then: if feeling good, you can have optional reps/sets of:
~95%+ for 3-5 singles every minute-ish, may go up if they feel good/healthy.
(~30 min)
B) C&J x1 (~95% +), then optional, but recommended back off sets with: 3&3 (~80%), 2&2 (~85%), 1&1 (~90%) or drop ~5-15% + x ~3-9 singles (every 90s)(% based on top make for the day, in following weeks may match or beat these)
C) Back Squat: to top 3,2,1 (~15 min)
D) Front Squats: 2s x3 sets (or x2rm, -5%x2, -10%x2) (~15 min)
E) Cl Deads: 2s x3 or 321 (or x2rm, -5%x2, -10%x2) (~15 min)
F) Low Back: Barbell hypers&/or Reverse hypers x10-15 x3 sets
OR, Plan B-If need to ‘wake up’ or get clean and jerk ‘up/alive.’: C&J first and then Snatch-
A) C&J x1, then optional, but recommended back off sets with: 3&3 (~80%), 2&2 (~85%), 1&1 (~90%) or drop ~5-15% + x ~3-9 singles (every 90s)
B) Snatch-cluster set series (cluster set: respective reps at respective rests = 1 set):
~80% x5 singles, one rep every 30s (stay up and ready)
~85% x5 singles, one rep every 45s (stay up and ready)
~90% x5 singles, one rep every 60s (keep your edge, get stronger with every rep)
Then: if feeling good, you can have optional reps/sets of:
~95%+ for 3-5 singles every minute-ish, may go up if they feel good/healthy.
(~30 min)
Then: C, D, E, F
OR, Plan C-If need to ‘wake up’ or get clean and jerk ‘up/alive.’: C&J first and then Snatch-
A) C&J x1&1
B) Snatch-cluster set series (cluster set: respective reps at respective rests = 1 set):
~80% x5 singles, one rep every 30s (stay up and ready)
~85% x5 singles, one rep every 45s (stay up and ready)
~90% x5 singles, one rep every 60s (keep your edge, get stronger with every rep)
Then: if feeling good, you can have optional reps/sets of:
~95%+ for 3-5 singles every minute-ish, may go up if they feel good/healthy.
(~30 min)
C) C&J x1&1 x6-9 (at -5-15% of top in A, every 90s-2 min)
Then: C, D, E, F
