Team LAB 11/17/14 Monday, Wave 2b of 4b, Week 3 of 3 Level 2
Level 2: (match or beat last week/past numbers)
- Snatch to top 3, 2, 1 (~80-85%+ x3, ~90-95%+ x2, ~95%-100+ x1)(~30 min)
- Snatch Pulls (or Aux.): 100%x3 x 5 sets (90s-2 min rest) (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&J: 3+1, 2+1,1+1 (~80-85%+ x3, ~90-95%+ x2, ~95%-100+ x1) (or Pull, Cl, Fsq, Jerk w/pause*3) (~20 min)
- Clean Pulls (or Aux.): ~90-100%x3 x 5 sets (90s-2 min rest) (optional: rep 1: 3pp, rep 2: 2pp, rep 3: 0p OR all: 3pp or 2pp/p@k) (~15 min) OR 2 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 (~5-15 min)
- Front Squat: to top 3,2,1(~15 min)
- Back Squat: to 3rm (~15 min)
- Sn Balance (or Sn Grip OH Squat): 3s x3 (or x3RM, -5%x3, -10%x3)
- Optional: GMs x5s x3
- Low Back: Hypers &/or reverse hypers (~5-10 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%).
