Team LAB 10/6/14 Monday, Wave 4a of 4a, Week 3 of 3
Level 1: (match or beat last week/past numbers)
A) Snatch x1s x7-10 (60s rests & start count at ~90-95%, if miss 3 in a row drop down by 10% or 10kg and build back up) (~30 min)
B) 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)
C) Snatch Pulls (or Aux.): 4 up, 1 down: ~100%x3,~105-110%x2-3, ~110-115%x2-3, ~115-120%x1-3, ~105-110%x1-3 (optional: rep 1: 3pp, rep 2: 2pp, rep 3: 0p OR all: 3pp or 2pp/p@k) (~15 min)
D) Front Squat: to top 3,2,1(~15 min)
E) Back Squat: to 2rm (~15 min)
F) Sn Grip OH Squat (or Sn Balance): 3s x3 (or x3RM, -5%x3, -10%x3)
G) Low Back: Hypers &/or reverse hypers x10-15 x3 sets (~10 min)
Level 2: (match or beat last week/past numbers)
A) Snatch x1s x7-10 (60s rests & start count at ~90-95%, if miss 3 in a row drop down by 10% or 10kg and build back up) (~30 min)
B) Snatch Pulls (or Aux.): 4 up, 1 down: ~100%x3,~105-110%x2-3, ~110-115%x2-3, ~115-120%x1-3, ~105-110%x1-3 (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)
C) C&J x1, then-optional, but recommended back offs: 3&1 (~80%), 2&1 (~85%), 1&1 (~90%) (% based on top make for the day, in following weeks may match or beat these) (~20-30 min)
D) Clean Pulls (or Aux.): 4 up, 1 down: ~100%x3,~105-110%x2-3, ~110-115%x2-3, ~115-120%x1-3, ~105-110%x1-3 (optional: rep 1: 3pp, rep 2: 2pp, rep 3: 0p OR all: 3pp or 2pp/p@k) (~15 min)OR2 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(15 min)
E) Front Squat: to top 3,2,1(~15 min)
F) Back Squat: to 2rm (~15 min)
G) Sn Grip OH Squat (or Sn Balance): 3s x3 (or x3RM, -5%x3, -10%x3)
H) Low Back: Hypers &/or reverse hypers x10-15 x3 sets (~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)
A) Snatch x1s x7-10 (60s rests & start count at ~90-95%, if miss 3 in a row drop down by 10% or 10kg and build back up) (~30 min)
B) C&J x1, then-optional, but recommended back offs: 3&1 (~80%), 2&1 (~85%), 1&1 (~90%) (% based on top make for the day, in following weeks may match or beat these) (~20-30 min)
C) Front Squat: to top 3,2,1(~15 min)
D) Back Squat: to 2rm (~15 min)
E) Sn Grip OH Squat (or Sn Balance): 3s x3 (or x3RM, -5%x3, -10%x3)
F) Snatch Pulls (or Aux.): 4 up, 1 down: ~100%x3,~105-110%x2-3, ~110-115%x2-3, ~115-120%x1-3, ~105-110%x1-3 (optional: rep 1: 3pp, rep 2: 2pp, rep 3: 0p OR all: 3pp or 2pp/p@k) (~15 min)
G) Clean Pulls (or Aux.): 4 up, 1 down: ~100%x3,~105-110%x2-3, ~110-115%x2-3, ~115-120%x1-3, ~105-110%x1-3 (optional: rep 1: 3pp, rep 2: 2pp, rep 3: 0p OR all: 3pp or 2pp/p@k) (~15 min)
H) Low Back: Hypers &/or reverse hypers x10-15 x3 sets (~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%).
