Team LAB 11/25/14 Tuesday, Wave 3b of 4b, Week 1 of 3 Level 2
(Note: Lift % based on top classical lifts. In some cases Work sets listed only)
*Individual edits and adjustments can be made for your needs (to program and %). Communicate with your coaches and never assume!
Plan A: ‘I feel good, let’s do it!’ Follow listed workout as stated.Or:
| Plan B: ‘I’m wrecked, what should I do?’ |
| ‘Technical Tighteners’: technical tightening and active recovery-should feel great; tighten positions, technique, and no pain. No weight, just bar and tech plates. |
( note: 3pp=3 part pause, p3= pause 3/power position= feet flat, knees bent, torso tall/erect/vertical/perfect posture, slow=Full lift as slow as possible on pull) |
| NOTE: just bar and technique plates. If use weight: no more than 40%. |
| 1) Snatch: Rep 1: 3pp, Rep 2: p3, Rep 3: Slow Snatch x5+ sets (full snatch) |
| NOTE: just bar and technique plates. If use weight: no more than 40%. |
| 2) C&J: Rep 1: 3pp, Rep 2: p3, Rep 3: Slow Clean x5+ sets (full clean) (can jerk last rep, slow dip pause in split) |
(Note: this replaces the lift specific work only. The upper body and auxiliary work should all be done)
Level 2: (match or beat last week/past numbers)
- Snatch Sotts: 2s*3 x3 (10 min)
- Snatch-Pick one based on needs (30 min): 1) Consistency/Specific Conditioning: Sn x3,2,1 (all at 90% of Monday with NO misses) 2) Technical: P@K Sn TO H @ Kn Sn: 2&2 x5 sets @70-80% w/90s rest or to top 2&2, 1&1 (*use straps)
3) Speed/Consistency/Recovery: Pw Sn-to top x3, 2,1
- C&J-Pick one based on needs (15-20 min): 1) Consistency/Specific Conditioning: Cleans (no jerk): top 3,2,1 (all at 90% of Monday, NO HEAVIER.)
2) Speed/Consistency/Recovery: Pw C&J 3&1, 2&1, 1&1
- D) Jerk Balances (Or Split press front or back): 3s x 5 sets w/30-40% (hold split for a brief pause) (~5-10 min)
- E) Jerk Supports/Recoveries: Power Jerk Recoveries (may progress to split recovery when can perform 100% of jerk x3 w/5s hold): work to top x5 w/10s hold, top x3 w/10s hold, top x3 w/5s hold (start bar in rack at eye to forehead level). (~10-15 min)
*Optional: Jerk corrective: if experiencing hip/leg rotation/dominance issues-perform 3+ sets x5-10 reps (bw->weighted optional) of opposite leg split squats (opposite of forward split leg).
- F) Flat footed strict muscle snatch from the hip: 8s for 3 work sets (start with the bar and take small jumps from there, keep shoulder blades and traps down, keep hook, may use straps). Focus on fast turnover. (Strict: feet flat and NO hip involvement). (~5-10 min)
- G) Flat footed strict muscle clean from the hip: 8s for 3 work sets (start with the bar and take small jumps from there, keep shoulder blades and traps down, keep hook, may use straps). Focus on fast turnover/elbows high. (Strict: feet flat and NO hip involvement). (~5-10 min)
- H) Upper body & Core Auxiliary: (~60 min)
| A1) Bench Press: 4s x3-5 work sets |
| A2) Barbell Rows: 4s x3-5 work sets (3 sec pause at chest/torso) (note: might make these v-bar cable rows for now unless can do without pain) |
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| B1) BB Military Press 4s x 3-5 sets |
| B2) Pullups: 4s x3-5 work sets (3 sec pause at chin) |
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| C1) Bar Dips: 4s x3-5 work sets (3 sec lockout each rep) |
| C2) Chest Supported Bilateral DB Rows: 8s x3-5 work sets (w/3 sec lockout on each) |
- Abs: (~5-10 min):
- Hanging Leg Raises: x10-15×2-3 sets
- Wheel Rolls: x10-15×2-3 sets
- Plank Circuit: front (30-60s), side (15-30s), side (*15-30s) (*may add weight as able)x2-3 rounds
**On strength work: may do-after top RM sets across at same weight w/no less than 1-2 reps less or -5-10%). |
