Team LAB 1/31/15 Saturday, Wave 2a of 4a, Week 1of 3 Level 2

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!

OPTIONAL: May C&J first (if it has been down/you want to prioritize it) and perform Snatch 321 and Snatch wave 2 together after C&J.

1. Snatch: to top x3,x2,x1 (*match or beat Monday) (~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(*optional front squat on last clean rep) (~20 min)(May round up or down on %. Basically, work to top x3, x2, x1)(*Match or beat Monday)
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

• 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. Snatch-wave 2: 2s x 5-7 sets w/90 sec rest ( ~80-85%+ of top 1) (~20 -30 min)
2. 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.
3. E) Front Squats: 4s x3 sets (OR x4rm, -5%x4, -10%x4, OR x4rm, then set 2: 3+ reps, then set 3: 2+ reps) Optional back off speed sets: -10% from top set x4, -20% from top set x4. (~15 min)
4. 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)
5. G) Cl Deads: 4s x3 sets (OR x4rm, -5%x4, -10%x4, OR x4rm, then set 2: 3+ reps, then set 3: 2+ reps)(~15 min)
6. H) Low Back: Barbell Sweeping Back Extensions x8-10 reps x3 sets w/brief pause at the top (or just regular barbell back extensions)