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Team LAB-11/6/13-Wednesday

Level 1: Week 3/3 (match or beat last week/past numbers)

A)     Clean: 1rm to (‘relative daily 1rm,’ 3 miss rule)  (30 min)

B)      Clean Aux (pick based on needs): Hang clean, Clean from blocks (knee or high hang), pause @ knee, or back offs at ~80%+: 2s x3 (15 min)

C)      2 or 3 Part Pausing Clean Pulls: 3s x3 (5-10 min)

D)     Rack Jerks: 2s x3 (15 min) (w/up  w/BN Split Press x3-5*3  TO drop jumps/air jerk for 3 sets)-(optional: Jerk supports/recoveries-ramp up to top x3*3)

E)      Back Squat x3s x3-5 (20-30min)                                                                                                          (Optional *after squats): Speed ATG  Squat (emphasize rebound): 2-3×3 w/~50-80%+)

F)      Optional: RDL 5s x 3 or SN DL 3s x3 (15 min)

G)     Reverse Hypers: x10-15 x 3 (15 min)

Level 2: Week 3/3 (match or beat last week/past numbers)

A)     Snatch: x1rm (to ‘relative daily 1rm,’ 3 miss rule) (30 min)

B)      Snatch Aux (pick based on needs): Pulls: 3×3 (~100%, ~100-105%, ~100-110%), 2 Part Pausing Snatch Pulls: 3s x3 (~90-100%+), Hang snatch, Snatch from blocks (knee or high hang), pause @ knee, or back offs at ~80%+: 2s x3 (15 min)

C)      C&J: 1rm to (‘relative daily 1rm,’ 3 miss rule)  (20 min)

D)     Clean Aux (pick based on needs): Pulls: 3×3 (~100%, ~100-105%, ~100-110%), 2 Part Pausing Clean Pulls: 3s x3 (~90-100%+), Hang clean, Clean from blocks (knee or high hang), pause @ knee, or back offs at ~80%+: 2s x3 (15 min)

E)      Rack Jerks: 2s x3 (15 min)-(optional: Jerk supports/recoveries-ramp up to top x3*3)

F)      Back Squat x3s x5(20-30min)                                                                                                           (Optional *after squats): Speed ATG  Squat (emphasize rebound): 2-3×3 w/~50-80%+)

G)     Optional: RDL 5s x 3 or SN DL 3s x3 (15 min)

H)     Reverse Hypers: x10-15 x 3 (15 min)

Level 3: Week 3/3 (match or beat last week/past numbers)

A)     Snatch x1rm (to ‘relative daily 1rm,’ 3 miss rule) (30 min)

B)      Snatch Pulls or Aux.: 3×3 (~100%, ~100-105%, ~100-110%) 15 min)

C)      Clean & Jerk : x1rm (to ‘relative daily 1rm,’ 3 miss rule) (20 min)

D)     Clean Pulls or Aux.: 3×3 (~100%, ~100-105%, ~100-110%) (15 min)

E)      Rack Jerks: 2s x3 (15 min)-(optional: Jerk supports/recoveries-ramp up to top x3*3)

F)      Back Squat x3s x5 (20-30min)                                                                                                          (Optional *after squats): Speed ATG  Squat (emphasize rebound): 2-3×3 w/~50-80%+)

G)     Optional: RDL 5s x 3 or SN DL 3s x3 (15 min)

H)     Reverse Hypers: x10-15 x 3 (15 min)

*May do rack jerks AFTER squats depending on priority (positions or strength?). Also, jerk supports if needed last.

**On strength work: may do-after top RM sets across at same weight w/no less  than 1-2 reps less or -5-10%).