Team LAB 12/24/14 Wednesday, Wave 4b of 4b, Week 2 of 3

by | Dec 24, 2014 | Team LAB Workouts | 0 comments

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Team LAB 12/24/14 Wednesday, Wave 4b of 4b, Week 2 of 3

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

  1. C&J (*jerk optional)-cluster set series (cluster set: respective reps at respective rests = 1 set), or plan B build to a top 3,2,1. (*Note: top C&J will ‘usually’ be about 90-95% of Monday’s best) (~20-30 min)
    • ~75% x3 singles, one rep every 60s (stay up and ready)
    • ~80% x 3 singles, one rep every 60s (stay up and ready)
    • ~85% x3 singles, one rep every 60-90s (stay up and ready)
    • ~90% x3 singles, one rep every 60-120s (keep your edge, get stronger with every rep)
    • Then: if feeling good, you can have optional reps/sets of:~95%+ for 1-3 singles w/as much rest as needed, may go up if they feel good/healthy.
  2. Clean Pulls: (based on today’s makes-no straps if possible): 100% x3, 105% x2, 110% x1
  3. Today or Thursday: Rack Jerks to top 321, then (drop 5-10% or 5-10kg) and 1s x3-7 w/60-90s rest. Sets/Warm-ups: 40% x3, 50% x 3, 60%x3, 70%x3, 80%x3, ~85-90% x2-3, 92-95%x 1-2, ~95-100%+ x1…(keep going if good).  Then:  then (drop 5-10% or 5-10kg) and 1s x3-7 w/60-90s rest. (note: may move jerks to after squats or Thursday)
  4. Back Squats: 2s x3 sets at 90-95% of Monday RM (if Monday no good may go for RM, then -5%, -10%). Optional back off speed sets: -10% from top set x2, -20% from top set x2.
  5. Pause Front Squats: to top 3,2,1 (‘loose build up’: don’t push the 3 & 2 as hard as the 1)(example: x3 @~80-85% of top x1, x2@~85-90% of top x1, x1@~90-95%of top x1, and if feeling good: x1@~100%+ of top x1) (~15 min)
  6. Optional: OH Squats/Sn balances: 2s x3 (or x2RM, -5%x4, -10%x4 OR x2rm, then set 2: 2+ reps, then set 3: 1+ reps, OR just to 2rm) (% based on top 2rm): (Bar x3-5+), ~30-40% x2-3, ~50-60% x2-3, ~75-80% x2-3, 90%x2-3, (~95%x2-3), ~ 100%x2, (~95-100%x1-2), (~90-100%x1-2).(~15-20 min). Or, Snatch or Jerk Recoveries/Lockouts 321*3
  7. Snatchdeads (pick one based on need/weaknesses):
    1. General Strength: Regular Sn DL x2rm x1-3 sets
    2. Hips shooting/1st pull: Halting Snatch Deadlift x2rm x1-3 sets
  • Technical Precision/Posture: 3pp x3x1-3 or 3pp x321 (pause at knee and on way down too) (~10 min)
  1. RDLs x4s x1-3sets
  2. Optional: BB Lunges or Split Squats: x4s x1-3 sets
  3. Low Back: Reverse hypers&/or hypers x10-15x 3 sets
Level 2: (match or beat last week/past numbers)

  1. Snatch x1s x7-10 (may ramp up w/ a ‘loose’ 321= ~5-10% less than normal) (60s rests & start count at ~90-95%, if miss 3 in a row drop down by 10% or 10kg and build back up) (~30 min).  *Note: these will ‘usually’ be about 95% of Monday’s best) (~30 min)
    • After respective ABC drills w/bar & technique plates. (May round % up or down as needed).
    • 40% x3 Power Snatch OR 3pp pw, 2pp pw, No pause pw = 3 reps 40% x3 Power TO Squat OR  3pp pw TO squat, 2pp pw TO squat, No pause pw TO squat = 3 reps
    • 40% x3 full OR 3pp full, 2pp full, No pause full = 3 reps
    • 50% x 2-3
    • 60% x 2-3
    • 70% x 1-3
    • 80% x 1-3
    • 85% x 1-3
    • ~88-90% x 1-2
    • ~91-95%+ x 1 x1 x7-10 singles (60s rests & start count at ~90-95%, if miss 3 in a row drop down by 10% or 10kg and build back up)
  2. Snatch Pulls (based on today’s makes-no straps if possible): 100% x3, 105% x2, 110% x1
  3. C&J (*jerk optional)-cluster set series (cluster set: respective reps at respective rests = 1 set), or plan B build to a top 3,2,1. (*Note: top C&J will ‘usually’ be about 90-95% of Monday’s best) (~20-30 min)
    • ~75% x3 singles, one rep every 60s (stay up and ready)
    • ~80% x 3 singles, one rep every 60s (stay up and ready)
    • ~85% x3 singles, one rep every 60-90s (stay up and ready)
    • ~90% x3 singles, one rep every 60-120s (keep your edge, get stronger with every rep)
    • Then: if feeling good, you can have optional reps/sets of:~95%+ for 1-3 singles w/as much rest as needed, may go up if they feel good/healthy.
  4. Clean Pulls: (based on today’s makes-no straps if possible): 100% x3, 105% x2, 110% x1
  5. Today or Thursday: Rack Jerks to top 321, then (drop 5-10% or 5-10kg) and 1s x3-7 w/60-90s rest. Sets/Warm-ups: 40% x3, 50% x 3, 60%x3, 70%x3, 80%x3, ~85-90% x2-3, 92-95%x 1-2, ~95-100%+ x1…(keep going if good).  Then:  then (drop 5-10% or 5-10kg) and 1s x3-7 w/60-90s rest. (note: may move jerks to after squats or Thursday)
  6. Back Squats: 2s x3 sets at 90-95% of Monday RM (if Monday no good may go for RM, then -5%, -10%). Optional back off speed sets: -10% from top set x2, -20% from top set x2.
  7. Pause Front Squats: to top 3,2,1 (‘loose build up’: don’t push the 3 & 2 as hard as the 1)(example: x3 @~80-85% of top x1, x2@~85-90% of top x1, x1@~90-95%of top x1, and if feeling good: x1@~100%+ of top x1) (~15 min)
  8. Optional: OH Squats/Sn balances: 2s x3 (or x2RM, -5%x4, -10%x4 OR x2rm, then set 2: 2+ reps, then set 3: 1+ reps, OR just to 2rm) (% based on top 2rm): (Bar x3-5+), ~30-40% x2-3, ~50-60% x2-3, ~75-80% x2-3, 90%x2-3, (~95%x2-3), ~ 100%x2, (~95-100%x1-2), (~90-100%x1-2).(~15-20 min). Or, Snatch or Jerk Recoveries/Lockouts 321*3
  9. Snatchdeads (pick one based on need/weaknesses):
    1. General Strength: Regular Sn DL x2rm x1-3 sets
    2. Hips shooting/1st pull: Halting Snatch Deadlift x2rm x1-3 sets
  • Technical Precision/Posture: 3pp x3x1-3 or 3pp x321 (pause at knee and on way down too) (~10 min)
  1. RDLs x4s x1-3sets
  2. Optional: BB Lunges or Split Squats: x4s x1-3 sets
  3. Low Back: Reverse hypers&/or hypers x10-15x 3 sets

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

  1. Snatch x1s x7-10 (may ramp up w/ a ‘loose’ 321= ~5-10% less than normal) (60s rests & start count at ~90-95%, if miss 3 in a row drop down by 10% or 10kg and build back up) (~30 min).  *Note: these will ‘usually’ be about 95% of Monday’s best) (~30 min)
    • After respective ABC drills w/bar & technique plates. (May round % up or down as needed).
    • 40% x3 Power Snatch OR 3pp pw, 2pp pw, No pause pw = 3 reps 40% x3 Power TO Squat OR  3pp pw TO squat, 2pp pw TO squat, No pause pw TO squat = 3 reps
    • 40% x3 full OR 3pp full, 2pp full, No pause full = 3 reps
    • 50% x 2-3
    • 60% x 2-3
    • 70% x 1-3
    • 80% x 1-3
    • 85% x 1-3
    • ~88-90% x 1-2
    • ~91-95%+ x 1 x1 x7-10 singles (60s rests & start count at ~90-95%, if miss 3 in a row drop down by 10% or 10kg and build back up)
  2. Snatch Pulls (based on today’s makes-no straps if possible): 100% x3, 105% x2, 110% x1
  3. C&J (*jerk optional)-cluster set series (cluster set: respective reps at respective rests = 1 set), or plan B build to a top 3,2,1. (*Note: top C&J will ‘usually’ be about 90-95% of Monday’s best) (~20-30 min)
    • ~75% x3 singles, one rep every 60s (stay up and ready)
    • ~80% x 3 singles, one rep every 60s (stay up and ready)
    • ~85% x3 singles, one rep every 60-90s (stay up and ready)
    • ~90% x3 singles, one rep every 60-120s (keep your edge, get stronger with every rep)
    • Then: if feeling good, you can have optional reps/sets of:~95%+ for 1-3 singles w/as much rest as needed, may go up if they feel good/healthy.
  4. Clean Pulls: (based on today’s makes-no straps if possible): 100% x3, 105% x2, 110% x1
  5. Today or Thursday: Rack Jerks to top 321, then (drop 5-10% or 5-10kg) and 1s x3-7 w/60-90s rest. Sets/Warm-ups: 40% x3, 50% x 3, 60%x3, 70%x3, 80%x3, ~85-90% x2-3, 92-95%x 1-2, ~95-100%+ x1…(keep going if good).  Then:  then (drop 5-10% or 5-10kg) and 1s x3-7 w/60-90s rest. (note: may move jerks to after squats or Thursday)
  6. Back Squats: 2s x3 sets at 90-95% of Monday RM (if Monday no good may go for RM, then -5%, -10%). Optional back off speed sets: -10% from top set x2, -20% from top set x2.
  7. Pause Front Squats: to top 3,2,1 (‘loose build up’: don’t push the 3 & 2 as hard as the 1)(example: x3 @~80-85% of top x1, x2@~85-90% of top x1, x1@~90-95%of top x1, and if feeling good: x1@~100%+ of top x1) (~15 min)
  8. Optional: OH Squats/Sn balances: 2s x3 (or x2RM, -5%x4, -10%x4 OR x2rm, then set 2: 2+ reps, then set 3: 1+ reps, OR just to 2rm) (% based on top 2rm): (Bar x3-5+), ~30-40% x2-3, ~50-60% x2-3, ~75-80% x2-3, 90%x2-3, (~95%x2-3), ~ 100%x2, (~95-100%x1-2), (~90-100%x1-2).(~15-20 min). Or, Snatch or Jerk Recoveries/Lockouts 321*3
  9. Snatchdeads (pick one based on need/weaknesses):
    1. General Strength: Regular Sn DL x2rm x1-3 sets
    2. Hips shooting/1st pull: Halting Snatch Deadlift x2rm x1-3 sets
  • Technical Precision/Posture: 3pp x3x1-3 or 3pp x321 (pause at knee and on way down too) (~10 min)
  1. RDLs x4s x1-3sets
  2. Optional: BB Lunges or Split Squats: x4s x1-3 sets
  3. Low Back: Reverse hypers&/or hypers x10-15x 3 sets

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