Team LAB 11/11/14 Tuesday, Wave 2b of 4b, Week 2 of 3 Level 3
Level 3: (match or beat last week/past phases)
- A) H@Knee Sn to top x3 (~75-80%),x2 (~80-85%),x1 (~85-90%+) or 2, 1(*use straps)ORSn x1 @90%+ (no misses) OR Pw Sn x3,x2,x1 (~30 min)
- B) P@K Pw Cl x3 (~60-70%), x2 (~70-80%), x1 (~80%+) ORPw 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: x3s*3 x3-5 (remember, this is about positions not world records)(~10-15 min)
D1) Bench Press: 3s x 5 sets (~20 min)
D2) BB Rows: 3s x5 sets
- E) Any other upper assistance work desired
- F) Abs: Hanging Leg Raises, etc.: 10-15×3 (~5-10 min)
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**On strength work: may do-after top RM sets across at same weight w/no less than 1-2 reps less or -5-10%).
