Team LAB 1/1/14 Saturday, Wave 1b of 4b, Week 3 of 3 Level 2

Level 2: (match or beat last week/past numbers)

Note: Lift % based on top classical lifts.  Work sets listed only.  In general the % are only a guideline (and usually a ‘conservative ‘one) and will vary from person to person.  In wave 1, try to match the ‘conservative %’ and in weeks 2 and 3, try to match or beat week 1 w/reps or weight.

Option A-

1. C&J: Cl, Cl+Fs+J to about 80%+, then to top: Cl+Fs+J (~15-30 min)
2. Snatch to top x1, then 3s x3-5 sets at ~75-80%+ of top x1 (~30 min)
3. Back Squat: to top 3,2,1 (~15 min)
4. Front Squats: 5s x3 sets (or x5rm, -5%x5, -10%x5) (~15 min)
5. Cl Deads: 5s x3 (or x5rm, -5%x5, -10%x5) (~15 min)
6. Optional: depth drop jumps w/rebound x10s x3 (~5 min)

Option B-

1. Snatch x1 (may ramp up w/321), then wave 2 after C&J
2. C&J: Cl, Cl+Fs+J to about 80%+, then to top: Cl+Fs+J
3. Snatch Wave 2: 3s x3-5 (at ~75-80%+ of top x1)
4. Back Squat: to top 3,2,1 (~15 min)
5. Front Squats: 5s x3 sets (or x5rm, -5%x5, -10%x5) (~15 min)
6. Cl Deads: 5s x3 (or x5rm, -5%x5, -10%x5) (~15 min)
7. Optional: depth drop jumps w/rebound x10s x3 (~5 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%).

**Stick with respective squat cycle:  a,b,c, etc for Saturday alterations