Team LAB 1/26/15 Monday, Wave 2a of 4a, Week 1 of 3

by | Jan 26, 2015 | Team LAB Workouts

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Team LAB 1/26/15 Monday, Wave 2a of 4a, Week 1 of 3

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

*Note: Lift % based on top classical lifts.  In some cases Work sets listed only.  In general the % are only a guideline (and usually a ‘conservative ‘one) and will vary from person to person.  Try to match the ‘conservative %’ and in weeks 2 and 3, try to match or beat week 1 w/reps or weight).

*Individual edits and adjustments can be made for your needs (to program and %).  Communicate with your coaches and never assume!

  1. Snatch: to top x3,x2,x1 (~30 min) (May round up or down on %. Basically, work to top x3, x2, x1)
    1. After respective ABC drills w/bar & technique plates. (May round % up or down as needed).
    2. 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
    3. 40% x3 full OR 3pp full, 2pp full, No pause full = 3 reps
  • 50% x 3
  • 60% x 3
  • 70% x 3
  • 80% x 2-3
  • 85% x 2-3
  • ~88-90% x 1-2
  • ~91-95% x1-2
  • ~94%-100%+ x1…(find top single: 3 miss limit or coaches call)
  1. Snatch Auxiliary:Technical Aux.(choose best): back off sets, pause @ knee, hang snatch (knee or high hang), snatch from blocks (knee or high hang) all at ~80%+: 1s x3+ sets or ram up loose 321), or 2 Part Pausing Snatch Pulls: 3s x3 (~90-100%+) (~5-15 min)
  2. Sn Pull: 100%x3 x 3-5 sets (90s-2 min rest) (optional: rep 1: 3pp, rep 2: 2pp, rep 3: 0p OR all: 3pp or 2pp/p@k) (~10-15 min)
  3. Front 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.
  4. Back Squat: to 5rm (~15 min):
    • to 5rm (% based on top 5rm): (Bar x3-5+), ~30-40% x5, ~50-60% x5, ~75-80% x5, 90%x5, (~95%x5), ~ 100%x5 (~15 min)
  5. Optional/recommended: Sn Balance (or Sn Grip OH Squat-or can do these Wednesday): 2s x3 OR (or x2RM, -5%x3, -10%x4 OR x2rm, then set 2: 1+ 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, (~95%x2), ~ 100%x2, (~95-100%x2), (~90-100%x1-2).(~15-20 min).
  6. Sn Pull: 100%x3 x 3-5 sets (90s-2 min rest) (optional: rep 1: 3pp, rep 2: 2pp, rep 3: 0p OR all: 3pp or 2pp/p@k) (~10-15 min)
  7. Cl Pull: ~90-100%x3 x 3-5 sets (90s-2 min rest) (~10-15 min)
  8. Snatch Grip RDL: 4s x1-3 OR (or x4RM, -5%x4, -10%x4 OR x4rm, then set 2: 3+ reps, then set 3: 2+ reps, OR just to 4rm) (% based on top 4rm): (Bar x3-5+), ~30-40% x4-5, ~50-60% x4-5, ~75-80% x4-5, 90%x4, (~95%x4), ~ 100%x4, (~95-100%x3-4), (~90-100%x2-4).(~15-20 min).
  9. Low Back: Barbell or (2) Dumbbell Back Extensions/hypers x8-10 x 3 sets (Or, bare minimum of bodyweight hypers  x10-15 x3 sets (~10 min)

*If squats/legs are main weakness:
1) Squat in AM and rest of workout in PM (try to spread by at least 4 hours).
2) Squat first (with the exception of some phases, rep schemes, and days of the week-check with coach).              

*May do pulls after oly lifts or squats.                                                                                                                                   *May do snatch balances/OH squats BEFORE/AFTER squats depending on priority (positions or strength?)
*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)

*Note: Lift % based on top classical lifts.  In some cases Work sets listed only.  In general the % are only a guideline (and usually a ‘conservative ‘one) and will vary from person to person.  Try to match the ‘conservative %’ and in weeks 2 and 3, try to match or beat week 1 w/reps or weight).

*Individual edits and adjustments can be made for your needs (to program and %).  Communicate with your coaches and never assume!

  1. Snatch: to top x3,x2,x1 (~30 min) (May round up or down on %. Basically, work to top x3, x2, x1)
    1. After respective ABC drills w/bar & technique plates. (May round % up or down as needed).           
    2. 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
    3. 40% x3 full OR 3pp full, 2pp full, No pause full = 3 reps
  • 50% x 3
  • 60% x 3
  • 70% x 3
  • 80% x 2-3
  • 85% x 2-3
  • ~88-90% x 1-2
  • ~91-95% x1-2
  • ~94%-100%+ x1…(find top single: 3 miss limit or coaches call)
  1. Snatch Pulls or Auxiliary:
  2. Sn Pull: 100%x3 x 3-5 sets (90s-2 min rest) (optional: rep 1: 3pp, rep 2: 2pp, rep 3: 0p OR all: 3pp or 2pp/p@k) (~10-15 min)
  3. Technical Aux.(choose best): back off sets, pause @ knee, hang snatch (knee or high hang), snatch from blocks (knee or high hang) all at ~80%+: 1s x3+ sets or ram up loose 321), or 2 Part Pausing Snatch Pulls: 3s x3 (~90-100%+) (~5-15 min)
  4. C&J: to top x3+1,x2+1,x1+1 (~20 min)(May round up or down on %. Basically, work to top x3, x2, x1)
  5. After respective ABC drills w/bar & technique plates. (May round % up or down as needed).
  6. 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
  7. 40% x3 full OR 3pp full, 2pp full, No pause full = 3 reps
  • 50% x 3+1
  • 60% x 3+1
  • 70% x 3+1
  • 80% x 2-3+1
  • 85% x 2-3+1
  • ~88-90% x 1-2+1
  • ~91-95% x1-2
  • ~94%-100%+ x1+1…(find top single: 3 miss limit or coaches call)(if missing jerks: still work to top clean. Then: back off C&J @90% of top C&J make for 1+1 x3 sets).
  1. Clean Pulls or Auxiliary:
    1. Cl Pull: ~90-100%x3 x 3-5 sets (90s-2 min rest) (~10-15 min)
    2. Technical Aux.(choose best): back off sets, pause @ knee, hang clean (knee or high hang), Clean from blocks (knee or high hang) all at ~80%+: 1s x3+ sets or ram up loose 321), or 2 Part Pausing Clean Pulls: 3s x3 (~90-100%+) (~5-15 min)
  2. Front Squat: to top 3,2,1(~15 min)
    1. 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.
  3. Back Squat: to 5rm (~15 min):
    1. to 5rm (% based on top 5rm): (Bar x3-5+), ~30-40% x5, ~50-60% x5, ~75-80% x5, 90%x5, (~95%x5), ~ 100%x5 (~15 min)
  4. Optional/recommended: Sn Balance (or Sn Grip OH Squat-or can do these Wednesday): 2s x3 OR (or x2RM, -5%x3, -10%x4 OR x2rm, then set 2: 1+ 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, (~95%x2), ~ 100%x2, (~95-100%x2), (~90-100%x1-2).(~15-20 min).
  5. Sn Pull: 100%x3 x 3-5 sets (90s-2 min rest) (optional: rep 1: 3pp, rep 2: 2pp, rep 3: 0p OR all: 3pp or 2pp/p@k) (~10-15 min)
  6. Cl Pull: ~90-100%x3 x 3-5 sets (90s-2 min rest) (~10-15 min)
  7. Snatch Grip RDL: 4s x1-3 OR (or x4RM, -5%x4, -10%x4 OR x4rm, then set 2: 3+ reps, then set 3: 2+ reps, OR just to 4rm) (% based on top 4rm): (Bar x3-5+), ~30-40% x4-5, ~50-60% x4-5, ~75-80% x4-5, 90%x4, (~95%x4), ~ 100%x4, (~95-100%x3-4), (~90-100%x2-4).(~15-20 min).
  8. Low Back: Barbell or (2) Dumbbell Back Extensions/hypers x8-10 x 3 sets (Or, bare minimum of bodyweight hypers  x10-15 x3 sets (~10 min)

*If squats/legs are main weakness:
1) Squat in AM and rest of workout in PM (try to spread by at least 4 hours).
2) Squat first (with the exception of some phases, rep schemes, and days of the week-check with coach).               

*May do pulls after oly lifts or squats.                                                                                                                                   *May do snatch balances/OH squats BEFORE/AFTER squats depending on priority (positions or strength?)
*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)

*Note: Lift % based on top classical lifts.  In some cases Work sets listed only.  In general the % are only a guideline (and usually a ‘conservative ‘one) and will vary from person to person.  Try to match the ‘conservative %’ and in weeks 2 and 3, try to match or beat week 1 w/reps or weight).

*Individual edits and adjustments can be made for your needs (to program and %).  Communicate with your coaches and never assume!

  1. Snatch: to top x3,x2,x1 (~30 min) (May round up or down on %. Basically, work to top x3, x2, x1)
  2. After respective ABC drills w/bar & technique plates. (May round % up or down as needed).
  3. 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
  4. 40% x3 full OR 3pp full, 2pp full, No pause full = 3 reps
  5. 50% x 3
  6. 60% x 3
  7. 70% x 3
  8. 80% x 2-3
  9. 85% x 2-3
  10. ~88-90% x 1-2
  11. ~91-95% x1-2
  12. ~94%-100%+ x1…(find top single: 3 miss limit or coaches call)
  13. C&J: to top x3+1,x2+1,x1+1 (~20 min)(May round up or down on %. Basically, work to top x3, x2, x1)
  14. After respective ABC drills w/bar & technique plates. (May round % up or down as needed).
  15. 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
  16. 40% x3 full OR 3pp full, 2pp full, No pause full = 3 reps
  17. 50% x 3+1
  18. 60% x 3+1
  19. 70% x 3+1
  20. 80% x 2-3+1
  21. 85% x 2-3+1
  22. ~88-90% x 1-2+1
  23. ~91-95% x1-2
  24. ~94%-100%+ x1+1…(find top single: 3 miss limit or coaches call)(if missing jerks: still work to top clean. Then: back off C&J @90% of top C&J make for 1+1 x3 sets).
  25. Snatch wave 2: 1s x7-10 (60s rests & start count at ~90-95%, if make 3 in a row, go up, if miss 3 in a row drop down by 10% or 10kg and build back up).
  26. Front Squat: to top 3,2,1(~15 min)
    1. 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.
  27. Back Squat: to 5rm (~15 min):
    1. to 5rm (% based on top 5rm): (Bar x3-5+), ~30-40% x5, ~50-60% x5, ~75-80% x5, 90%x5, (~95%x5), ~ 100%x5 (~15 min)
  28. Optional/recommended: Sn Balance (or Sn Grip OH Squat-or can do these Wednesday): 2s x3 OR (or x2RM, -5%x3, -10%x4 OR x2rm, then set 2: 1+ 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, (~95%x2), ~ 100%x2, (~95-100%x2), (~90-100%x1-2).(~15-20 min).
  29. Sn Pull: 100%x3 x 3-5 sets (90s-2 min rest) (optional: rep 1: 3pp, rep 2: 2pp, rep 3: 0p OR all: 3pp or 2pp/p@k) (~10-15 min)
  30. Cl Pull: ~90-100%x3 x 3-5 sets (90s-2 min rest) (~10-15 min)
  31. Snatch Grip RDL: 4s x1-3 OR (or x4RM, -5%x4, -10%x4 OR x4rm, then set 2: 3+ reps, then set 3: 2+ reps, OR just to 4rm) (% based on top 4rm): (Bar x3-5+), ~30-40% x4-5, ~50-60% x4-5, ~75-80% x4-5, 90%x4, (~95%x4), ~ 100%x4, (~95-100%x3-4), (~90-100%x2-4).(~15-20 min).
  32. Low Back: Barbell or (2) Dumbbell Back Extensions/hypers x8-10 x 3 sets (Or, bare minimum of bodyweight hypers  x10-15 x3 sets (~10 min)

*If squats/legs are main weakness:
1) Squat in AM and rest of workout in PM (try to spread by at least 4 hours).
2) Squat first (with the exception of some phases, rep schemes, and days of the week-check with coach).

*May do pulls after oly lifts or squats.                                                                                                                                   *May do snatch balances/OH squats BEFORE/AFTER squats depending on priority (positions or strength?)
*On strength work: may do-after top RM sets across at same weight w/no less  than 1-2 reps less or -5-10%).

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