Team LAB 11/8/14 Saturday,Wave 2b of 4b, Week 1 of 3
Level 1: (match or beat last week/past numbers
- Snatch x1 & wave 2 (optional: but recommended) after C&J (~30 min)
- C&J: Cl+Fs+J (~90-95+)(~ (~20-30 min)
- Optional, but recommended: Snatch-wave 2: 2s x 5-7 sets w/90 sec rest ( ~80-85%+ of top 1) (~20 -30 min)
- Back Squat: to top 3,2,1 (~15 min)
- Front Squats: 3s x3 sets (or x3rm, -5%x3, -10%x3) (~15 min)
- Cl Deads: 3s x3 (or x3rm, -5%x3, -10%x3) (~15 min)
- Optional: Front Rack Lunges, OH Walking Lunges, or Contralateral Lunges x10sx3 (~5 min)
- Optional: box jumps x5s x3-5 (highest possible) (~5 min)
- Low Back: Barbell hypers&/or reverse hypers x10-15 x3 sets
*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)
- Snatch x1 & wave 2 (optional: but recommended) after C&J (~30 min)
- C&J: Cl+Fs+J (~90-95+)(~ (~20-30 min)
- Optional, but recommended: Snatch-wave 2: 2s x 5-7 sets w/90 sec rest ( ~80-85%+ of top 1) (~20 -30 min)
- Back Squat: to top 3,2,1 (~15 min)
- Front Squats: 3s x3 sets (or x3rm, -5%x3, -10%x3) (~15 min)
- Cl Deads: 3s x3 (or x3rm, -5%x3, -10%x3) (~15 min)
- Optional: Front Rack Lunges, OH Walking Lunges, or Contralateral Lunges x10sx3 (~5 min)
- Optional: box jumps x5s x3-5 (highest possible) (~5 min)
- Low Back: Barbell hypers&/or reverse hypers x10-15 x3 sets
*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)
- Snatch to top x1 & wave 2 (optional: but recommended) after C&J (~30 min)
- C&J: Cl+Fs+J (~90-95+)(~20-30 min)
- Optional, but recommended: Snatch-wave 2: 2s x 5-7 sets w/90 sec rest ( ~80-85%+ of top 1) (~20 -30 min)
- Back Squat: to top 3,2,1 (~15 min)
- Front Squats: 3s x3 sets (or x3rm, -5%x3, -10%x3) (~15 min)
- Cl Deads: 3s x3 (or x3rm, -5%x3, -10%x3) (~15 min)
- Optional: Front Rack Lunges, OH Walking Lunges, or Contralateral Lunges x10sx3 (~5 min)
- Optional: box jumps x5s x3-5 (highest possible) (~5 min)
- Low Back: Barbell hypers&/or reverse hypers x10-15 x3 sets
*On strength work: may do-after top RM sets across at same weight w/no less than 1-2 reps less or -5-10%).
