Team LAB 12/2/14 Tuesday, Wave 3b of 4b, Week 2 of 3

(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 3: (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)

B1) BB Military Press 4s x 3-5 sets

B2) Pullups: 4s x3-5 work sets (3 sec pause at chin)

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%).