shamman

Team LAB-2/12/14-Wednesday

Level 1: Week 2/3 (match or beat last week/past numbers)

A)     Clean: 1rm to (‘relative daily 1rm,’ 3 miss rule)  (30 min)

B)      Clean Aux (pick based on needs): Hang clean, Clean from blocks (knee or high hang), pause @ knee, or back offs at ~80%+: 3s x3(15 min)

C)      Clean Pulls (or part pause or 3 part pause if needed) : 3s x3 (5-10 min)

D)     Rack Jerks: 3s x3 (15 min) (w/up  w/BN Split Press x3-5*3  TO drop jumps/air jerk for 3 sets)-(optional: Jerk supports/recoveries-ramp up to top x3*3)

E)      Back Squat x3,5,7,9-f (work to 3rm, -5% each set from there to hit reps)  (20-30min)                                                                                               (Optional *after squats): Speed ATG  Squat (emphasize rebound): 3×3 w/~50-80%+)

F)      Optional: RDL 8s x 3 or SN DL 5s x3 (15 min)

G)     Reverse Hypers: x10-15 x 3 (15 min)

Level 2: Week 2/3 (match or beat last week/past numbers)

A)     Snatch: x1rm (to ‘relative daily 1rm,’ 3 miss rule) (30 min)

B)      Snatch Aux (pick based on needs): Pulls: 3×3 (~100%, ~100-105%, ~100-110%), 2 Part Pausing Snatch Pulls: 3s x3 (~90-100%+), Hang snatch, Snatch from blocks (knee or high hang), pause @ knee, or back offs at ~80%+: 3s x3(15 min)

C)      C&J: 1rm to (‘relative daily 1rm,’ 3 miss rule)  (20 min)

D)     Clean Aux (pick based on needs): Pulls: 3×3 (~100%, ~100-105%, ~100-110%), 2 Part Pausing Clean Pulls: 3s x3 (~90-100%+), Hang clean, Clean from blocks (knee or high hang), pause @ knee, or back offs at ~80%+: 3s x3(15 min)

E)      Rack Jerks: 3s x3 (15 min)-(optional: Jerk supports/recoveries-ramp up to top x3*3)

F)      Back Squat x3,5,7,9-f (work to 3rm, -5% each set from there to hit reps) (20-30min)                                                                                                (Optional *after squats): Speed ATG  Squat (emphasize rebound): 3×3 w/~50-80%+)

G)     Optional: RDL 8s x 3 or SN DL 5s x3 (15 min)

H)     Reverse Hypers: x10-15 x 3 (15 min)

Level 3: Week 2/3 (match or beat last week/past numbers)

A)     Snatch x1rm (to ‘relative daily 1rm,’ 3 miss rule) (30 min)

B)      Snatch Pulls or Aux.: 3×3 (~100%, ~100-105%, ~100-110%) 15 min)

C)      Clean& Jerk : x1rm (to ‘relative daily 1rm,’ 3 miss rule)(20 min)

D)     Clean Pulls or Aux.: 3×3 (~100%, ~100-105%, ~100-110%) (15 min)

E)      Rack Jerks: 3s x3 (15 min)-(optional: Jerk supports/recoveries-ramp up to top x3*3)

F)      Back Squat x3,5,7,9-f (work to 3rm, -5% each set from there to hit reps)  (20-30min)                                                                                               (Optional *after squats): Speed ATG  Squat (emphasize rebound): 3×3 w/~50-80%+)

G)     Optional: RDL 8s x 3 or SN DL 5s x3 (15 min)

H)     Reverse Hypers: x10-15 x 3 (15 min)

*May do rack jerks AFTER squats depending on priority (positions or strength?). Also, jerk supports if needed last.

**On strength work: may do-after top RM sets across at same weight w/no less  than 1-2 reps less or -5-10%).

CF Comp-Week 2/3 (match or beat last week/past numbers) (Note: Lift % based on top classical lifts.  Work sets listed only)

A)     Snatch w/P@K: 3,2,1 (~30 min)

B)      C&J: HH Cl, H@K Cl, C&J to top, then top H@K Cl +C&J, then top C&J (~15 min)

C)      Cluster 321 (~15 min)

D)     Back Squat 3579-f (~20-30 min)

E)      Optional (may do before squats): Rack Jerks wk 1: x3, -5%x3, -10%x3, wk 2: x2, -5%x2, -10%x2, wk 3: 321, -5%x1-2, -10%x1-2 (~15 min)

F)      Optional: OH Lunges x 5sx3 or F. Rack Lunges x5-10 x3 (~10-15 min)

G)     Sn deads: 3pp x3 or 321 (~10-15 min)

H)     Optional: RDLs or GMs x8s x3 (~10-15 min)

I)        Low Back: Reverse hypers&/or hypers(~5-10 min)