Team LAB 12/8/14 Monday, Wave 3b of 4b, Week 3 of 3 Level 1
(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!
Level 1: (match or beat last week/past numbers)
- Snatch x1 (may ramp up w/321), then wave 2 after C&J (~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
~87-90% x 1-3
~92-95% x 1-2
~95-100%+ x 1 rep. If going well may add more singles.
- B) Snatch wave 2: 1s x7-10 (60s rests & start count at ~90%, if make 3 in a row, go up, if miss 3 in a row drop down by 10% or 10kg and build back up) or w/H@K or Pause @K 321, or 3s x3-5 (90s-2 min rest), or 2s x5-7 (90s rest), or 1s x7-10 (60-90s rest). Note: optional-if add this 2nd wave may drop pulls. (~30 min)
- C) Sn Pull-4 up, 1 down: ~100%x3,~105-110%x2-3, ~110-115%x2-3, ~115-120%x1-3, ~105-110%x1-3 (optional: rep 1: 3pp, rep 2: 2pp, rep 3: 0p OR all: 3pp or 2pp/p@k) (~15 min)
- D) 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.
- E) Back Squat: to 4rm (% based on top 4rm): (Bar x4+), ~30-40% x4, ~50-60% x4, ~75-80% x4, 90%x4, (~95%x4), ~ 100%x4 (~15 min)
- Optional/recommended: Sn Balance (or Sn Grip OH Squat): 4s x3 (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 x4+), ~30-40% x4, ~50-60% x4, ~75-80% x4, 90%x4, (~95%x4), ~ 100%x4, (~95-100%x3-4), (~90-100%x2-4).(~15-20 min).
- G) Low Back: Hypers &/or reverse hypers x10-15 x3 sets
*May do pulls after oly lifts or squats
**On strength work: may do-after top RM sets across at same weight w/no less than 1-2 reps less or -5-10%).
