Team LAB 12/27/14 Saturday, Wave 4b of 4b, Week 2 of 3

by | Dec 27, 2014 | Team LAB Workouts | 0 comments

APTOPIX London Olympics Weightlifting Women

Team LAB 12/27/14 Saturday, Wave 4b of 4b, Week 2 of 3

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

***Note: If need to ‘wake up’ or get clean and jerk ‘up/alive’: C&J first and then Snatch.***
  1. A) Plan A: Snatch-cluster set series (cluster set: respective reps at respective rests = 1 set):

~80% x5 singles, one rep every 30s (stay up and ready)

~85% x5 singles, one rep every 45s (stay up and ready)

~90% x5 singles, one rep every 60s (keep your edge, get stronger with every rep)

Then: if feeling good, you can have optional reps/sets of:

~95%+ for 3-5 singles every minute-ish, may go up if they feel good/healthy.

Or, Plan B: Snatch x1 x7-10 (same as Mon & Wed, 1 rep every 60s)(~30 min)
  1. B) Plan A: Clean & Jerk (cluster series): *note: may adjust weight/% to match your typical warm up/ramp up

-3 Rep Cluster set (30-60s rest between) (~70%) (1 rep = 1 C&J, will perform 3 C&J as 1 set but w/~30-60s between each rep) or Plan B:

-2 Rep Cluster set (60s rest between) (~80%) (1 rep = 1 C&J)

-1 C&J (~85%)

-1 C&J (~90%)

-1 C&J (~95%+…)

then optional, but recommended back off sets with: 3&3 (~80%), 2&2 (~85%), 1&1 (~90%) or drop ~5-15% + x ~3-9 singles (every 90s)(% based on top make for the day, in following weeks may match or beat these)

Plan B: C&J x1 (~95% +), then optional, but recommended back off sets with: 3&3 (~80%), 2&2 (~85%), 1&1 (~90%) or drop ~5-15% + x ~3-9 singles (every 90s)(% based on top make for the day, in following weeks may match or beat these)

  1. D) Back Squat: to top 3,2,1 (~15 min) (Based on lifters needs pick-‘hard build up’: push the 3,2,1 to a top or ‘loose build up’: don’t push the 3 & 2 as hard as the 1)(examples: ‘hard’-work to 3rm, add ~5% x2, add ~5% x1, if feeling good add ~5% x1, or ‘loose’: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). Note: Yes, after you hit your top x3, you can do multiple sets of 2s and 1s while ramping up.
  2. E) Front Squats: 2s x3 sets (OR x2rm, -5%x2, -10%x2, OR x2rm, then set 2: 1+ reps, then set 3: 1+ reps), then: Optional back off speed sets: -10% from top set x2, -20% from top set x2. (~15 min)
  3. F) Pause Back Squat: 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)
  4. G) ClDeads: 2s x3 sets (OR x2rm, -5%x2, -10%x2, OR x2rm, then set 2: 1+ reps, then set 3: 1+ reps), then: Optional back off speed sets: -10% from top set x2, -20% from top set x2.(~15 min)
  5. H) Low Back: Barbell hypers&/or reverse hypers x10-15 x3 sets

 

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

***Note: If need to ‘wake up’ or get clean and jerk ‘up/alive’: C&J first and then Snatch.***

 

  1. A) Plan A: Snatch-cluster set series (cluster set: respective reps at respective rests = 1 set):

~80% x5 singles, one rep every 30s (stay up and ready)

~85% x5 singles, one rep every 45s (stay up and ready)

~90% x5 singles, one rep every 60s (keep your edge, get stronger with every rep)

Then: if feeling good, you can have optional reps/sets of:

~95%+ for 3-5 singles every minute-ish, may go up if they feel good/healthy.

Or, Plan B: Snatch x1 x7-10 (same as Mon & Wed, 1 rep every 60s)(~30 min)
  1. B) Plan A: Clean & Jerk (cluster series): *note: may adjust weight/% to match your typical warm up/ramp up

-3 Rep Cluster set (30-60s rest between) (~70%) (1 rep = 1 C&J, will perform 3 C&J as 1 set but w/~30-60s between each rep) or Plan B:

-2 Rep Cluster set (60s rest between) (~80%) (1 rep = 1 C&J)

-1 C&J (~85%)

-1 C&J (~90%)

-1 C&J (~95%+…)

then optional, but recommended back off sets with: 3&3 (~80%), 2&2 (~85%), 1&1 (~90%) or drop ~5-15% + x ~3-9 singles (every 90s)(% based on top make for the day, in following weeks may match or beat these)

Plan B: C&J x1 (~95% +), then optional, but recommended back off sets with: 3&3 (~80%), 2&2 (~85%), 1&1 (~90%) or drop ~5-15% + x ~3-9 singles (every 90s)(% based on top make for the day, in following weeks may match or beat these)

  1. D) Back Squat: to top 3,2,1 (~15 min) (Based on lifters needs pick-‘hard build up’: push the 3,2,1 to a top or ‘loose build up’: don’t push the 3 & 2 as hard as the 1)(examples: ‘hard’-work to 3rm, add ~5% x2, add ~5% x1, if feeling good add ~5% x1, or ‘loose’: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). Note: Yes, after you hit your top x3, you can do multiple sets of 2s and 1s while ramping up.
  2. E) Front Squats: 2s x3 sets (OR x2rm, -5%x2, -10%x2, OR x2rm, then set 2: 1+ reps, then set 3: 1+ reps), then: Optional back off speed sets: -10% from top set x2, -20% from top set x2. (~15 min)
  3. F) Pause Back Squat: 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)
  4. G) ClDeads: 2s x3 sets (OR x2rm, -5%x2, -10%x2, OR x2rm, then set 2: 1+ reps, then set 3: 1+ reps), then: Optional back off speed sets: -10% from top set x2, -20% from top set x2.(~15 min)
  5. H) Low Back: Barbell hypers&/or reverse hypers x10-15 x3 sets

 

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

***Note: If need to ‘wake up’ or get clean and jerk ‘up/alive’: C&J first and then Snatch.***

 

  1. A) Plan A: Snatch-cluster set series (cluster set: respective reps at respective rests = 1 set):

~80% x5 singles, one rep every 30s (stay up and ready)

~85% x5 singles, one rep every 45s (stay up and ready)

~90% x5 singles, one rep every 60s (keep your edge, get stronger with every rep)

Then: if feeling good, you can have optional reps/sets of:

~95%+ for 3-5 singles every minute-ish, may go up if they feel good/healthy.

Or, Plan B: Snatch x1 x7-10 (same as Mon & Wed, 1 rep every 60s)(~30 min)
  1. B) Plan A: Clean & Jerk (cluster series): *note: may adjust weight/% to match your typical warm up/ramp up

-3 Rep Cluster set (30-60s rest between) (~70%) (1 rep = 1 C&J, will perform 3 C&J as 1 set but w/~30-60s between each rep) or Plan B:

-2 Rep Cluster set (60s rest between) (~80%) (1 rep = 1 C&J)

-1 C&J (~85%)

-1 C&J (~90%)

-1 C&J (~95%+…)

then optional, but recommended back off sets with: 3&3 (~80%), 2&2 (~85%), 1&1 (~90%) or drop ~5-15% + x ~3-9 singles (every 90s)(% based on top make for the day, in following weeks may match or beat these)

Plan B: C&J x1 (~95% +), then optional, but recommended back off sets with: 3&3 (~80%), 2&2 (~85%), 1&1 (~90%) or drop ~5-15% + x ~3-9 singles (every 90s)(% based on top make for the day, in following weeks may match or beat these)

  1. D) Back Squat: to top 3,2,1 (~15 min) (Based on lifters needs pick-‘hard build up’: push the 3,2,1 to a top or ‘loose build up’: don’t push the 3 & 2 as hard as the 1)(examples: ‘hard’-work to 3rm, add ~5% x2, add ~5% x1, if feeling good add ~5% x1, or ‘loose’: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). Note: Yes, after you hit your top x3, you can do multiple sets of 2s and 1s while ramping up.
  2. E) Front Squats: 2s x3 sets (OR x2rm, -5%x2, -10%x2, OR x2rm, then set 2: 1+ reps, then set 3: 1+ reps), then: Optional back off speed sets: -10% from top set x2, -20% from top set x2. (~15 min)
  3. F) Pause Back Squat: 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)
  4. G) ClDeads: 2s x3 sets (OR x2rm, -5%x2, -10%x2, OR x2rm, then set 2: 1+ reps, then set 3: 1+ reps), then: Optional back off speed sets: -10% from top set x2, -20% from top set x2.(~15 min)
  5. H) Low Back: Barbell hypers&/or reverse hypers x10-15 x3 sets

Submit a Comment

Verified by MonsterInsights