Team LAB 10/7/14 Tuesday, Wave 4a of 4a, Week 3 of 3
Level 1: (match or beat last week/past numbers)
A) Pw Sn x3,x2,x1 (no misses) or Sn from blocks @knee x3,x2,x1 (no misses) (~20 -30 min)
B) Pw C&J 3&1, 2&1, 1&1 or C&J to 70-80% x1&1 (go by feel don’t over do these, sharp/easy reps) (~15-20 min)
C) Optional (if you have poor positions-*not optional)-Behind the Neck Split Press &/OR Snatch Sotts Press/OR Jerk Sotts Press: x3,x2,x1 (remember, this is about positions not world records)(~10-15 min)
D1) Bench Press: 2s x 5 sets (~20 min)
D2) BB Rows: 2s x5 sets
E) Any other upper assistance work desired
F) Abs: Hanging Leg Raises, etc.: 10-15×3 (~5-10 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 numbers)
A) Sn x1 @90%+ (no misses) or Pw Sn x3,x2,x1 (~20 -30 min)
B) Pw C&J 3&1, 2&1, 1&1 or C&J to 70-80% x1&1 (go by feel don’t overdo these, sharp/easy reps) (~15-20 min)
C) Optional (if you have poor positions-*not optional)-Behind the Neck Split Press &/OR Snatch Sotts Press/OR Jerk Sotts Press: x3,x2,x1 (remember, this is about positions not world records)(~10-15 min)
D1) Bench Press: 2s x 5 sets (~20 min)
D2) BB Rows: 2s x5 sets
E) Any other upper assistance work desired
F) Abs: Hanging Leg Raises, etc.: 10-15×3 (~5-10 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 numbers)
A) Sn x1 @90%+ (no misses) or Pw Sn x3,x2,x1 (~20 -30 min)
B) Pw C&J 3&1, 2&1, 1&1 or C&J to 70-80% x1&1 (go by feel don’t over do these, sharp/easy reps) (~15-20 min)
C) Optional (if you have poor positions-*not optional)-Behind the Neck Split Press &/OR Snatch Sotts Press/OR Jerk Sotts Press: x3,x2,x1 (remember, this is about positions not world records)(~10-15 min)
D1) Bench Press: 2s x 5 sets (~20 min)
D2) BB Rows: 2s x5 sets
E) Any other upper assistance work desired
F) Abs: Hanging Leg Raises, etc.: 10-15×3 (~5-10 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%).
