Team LAB 11/12/14 Wednesday, Wave 2b of 4b, Week 2 of 3

by | Nov 12, 2014 | Team LAB Workouts | 0 comments

Olympic-Medal-W-58kg-WeightliftingTeam LAB 11/12/14 Wednesday, Wave 2b of 4b, Week 2 of 3

Level 1: (match or beat last week/past numbers)

  1. C&J: 1 Pw & 1 Full to top, then top: 2 Cleans & 1 Jerk, then top: C&J, then back offs of: 1 Pw Cl & 1 Full Clean at: 70% x1&1, 75% x1&1, ~80%+ x1&1 x3 sets.

Or, option B: C&J: H. Cl + Cl + 2J  @ ~70-80% (drop 2nd Jerk when must), then to top C&J (~90-95%+)

  1. Optional/Recommended Clean Auxiliary (pick based on needs): Hang Clean, Clean from blocks (knee or high hang), pause @ knee, or back offs at ~80%+: 3s x3(15 min)
  2. Rack Jerks x2rm, then (drop 5-10% or 5-10kg) and 2s x3 w/90s-2 min rest (note: may move jerks to after squats or Thursday)
  3. Today or Thursday: Rack Jerks x2rm, then (drop 5-10% or 5-10kg) and 2s x3 w/90s-2 min rest (note: may move jerks to after squats or Thursday)
  4. Back Squats: 3s x3 sets at 90-95% of Monday RM (if Monday no good may go for RM, then -5%, -10%).
  5. Pause Front Squats: to top 3,2,1
  6. Optional: OH Squats/Sn balances: x3RM, -5%x3, -10%x3 or BN Thrusters: 321 or wk 1: 3sx1-3, wk 2: 2s x1-3, wk 3: 321 (for straight sets may do back offs of -5%, -10%) or Recoveries/Lockouts 321*3
  7. Sn deads (pick one based on need/weaknesses): Halting Snatch Deadlift x3rm x1-3 sets, Regular Sn DL x3rm x1-3 sets, 3pp x3x1-3 or 3pp x321 (pause at knee and on way down too) (~10 min)
  8. Optional: RDLs or GMs x5s x3sets
  9. BB Lunges or Split Squats: x5s x1-3 sets
  10. Low Back: Reverse hypers&/or hypers x10-15x 3 sets

*May do pulls after oly lifts or squats** May do rack jerks AFTER squats depending on priority (positions or strength?). Also, jerk supports if needed last.  May also move Jerks to Thursday.                                                                                                                                                          ***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)

  1. P@K Snatch to Snatch: to top 1&1 (~80-85%), then to top Snatch (~90%+), then back offs: P@K Snatch x3 (~80%+),2 (~85%+),1(~90%+)(% of top snatch make today)
  2. 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)
  3. C&J: 1 Pw & 1 Full to top, then top: 2 Cleans & 1 Jerk, then top: C&J, then back offs of: 1 Pw Cl & 1 Full Clean at: 70% x1&1, 75% x1&1, ~80%+ x1&1 x3 sets.

Or, option B: C&J: H. Cl + Cl + 2J  @ ~70-80% (drop 2nd Jerk when must), then to top C&J (~90-95%+)

  1. Optional Clean Auxiliary (pick based on needs): Hang Clean, Clean from blocks (knee or high hang), pause @ knee, or back offs at ~80%+: 3s x3(15 min)
  2. Rack Jerks x2rm, then (drop 5-10% or 5-10kg) and 2s x3 w/90s-2 min rest (note: may move jerks to after squats or Thursday)
  3. Back Squats: 3s x3 sets at 90-95% of Monday RM (if Monday no good may go for RM, then -5%, -10%).
  4. Pause Front Squats: to top 3,2,1
  5. Optional: OH Squats/Sn balances: x3RM, -5%x3, -10%x3 or BN Thrusters: 321 or wk 1: 3sx1-3, wk 2: 2s x1-3, wk 3: 321 (for straight sets may do back offs of -5%, -10%) or Recoveries/Lockouts 321*3
  6. Sn deads (pick one based on need/weaknesses): Halting Snatch Deadlift x3rm x1-3 sets, Regular Sn DL x3rm x1-3 sets, 3pp x3x1-3 or 3pp x321 (pause at knee and on way down too) (~10 min)
  7. Optional: RDLs or GMs x5s x3sets
  8. BB Lunges or Split Squats: x5s x1-3 sets
  9. Low Back: Reverse hypers&/or hypers x10-15x 3 sets

*May do pulls after oly lifts or squats** May do rack jerks AFTER squats depending on priority (positions or strength?). Also, jerk supports if needed last.  May also move Jerks to Thursday.                                                                                                                                                          ***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)

  1. P@K Snatch to Snatch: to top 1&1 (~80-85%), then to top Snatch (~90%+), then back offs: P@K Snatch x3 (~80%+),2 (~85%+),1(~90%+)(% of top snatch make today)
  2. C&J: 1 Pw & 1 Full to top, then top: 2 Cleans & 1 Jerk, then top: C&J, then back offs of: 1 Pw Cl & 1 Full Clean at: 70% x1&1, 75% x1&1, ~80%+ x1&1 x3 sets.

Or, option B: C&J: H. Cl + Cl + 2J  @ ~70-80% (drop 2nd Jerk when must), then to top C&J (~90-95%+)

  1. Today or Thursday: Rack Jerks x2rm, then (drop 5-10% or 5-10kg) and 2s x3 w/90s-2 min rest (note: may move jerks to after squats or Thursday)
  2. Back Squats: 3s x3 sets at 90-95% of Monday RM (if Monday no good may go for RM, then -5%, -10%).
  3. Pause Front Squats: to top 3,2,1
  4. Optional: OH Squats/Sn balances: x3RM, -5%x3, -10%x3 or BN Thrusters: 321 or wk 1: 3sx1-3, wk 2: 2s x1-3, wk 3: 321 (for straight sets may do back offs of -5%, -10%) or Recoveries/Lockouts 321*3
  5. Sn deads (pick one based on need/weaknesses): Halting Snatch Deadlift x3rm x1-3 sets, Regular Sn DL x3rm x1-3 sets, 3pp x3x1-3 or 3pp x321 (pause at knee and on way down too) (~10 min)
  6. Optional: RDLs or GMs x5s x3sets
  7. BB Lunges or Split Squats: x5s x1-3 sets
  8. Low Back: Reverse hypers&/or hypers x10-15x 3 sets

*May do pulls after oly lifts or squats** May do rack jerks AFTER squats depending on priority (positions or strength?). Also, jerk supports if needed last.  May also move Jerks to Thursday.                                                                                                                                                          ***On strength work: may do-after top RM sets across at same weight w/no less  than 1-2 reps less or -5-10%).

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