Team LAB 2/12/15 Thursday, Wave 2a of 4a, Week 3 of 3 Level 2

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

Plan A: ‘I feel good, let’s do it!’

Follow listed workout as stated.

Or:

Plan B: ‘I’m wrecked, what should I do?’

Technical Tighteners: technical tightening and active recovery-should feel great, tighten positions, technique, and no pain. No weight, just bar and tech plates.

(note: Rep 1: Hip/Power position-static position, no down & up momentum, Rep 2: Hang at knees-down & up action starting upright, come down to knee, then go , Rep 3: Floor-full lift from floor w/smooth tempo).

NOTE: just bar and technique plates.  If use weight: no more than 40%.

1) Snatch:  3 Part Top Down (starting in hang position): Rep 1: Hip/Power position, Rep 2: Hang at knees , Rep 3: Floor (full snatch)

NOTE: just bar and technique plates.  If use weight: no more than 40%.

2) Clean:  3 Part Top Down (starting in hang position): Rep 1: Hip/Power position, Rep 2: Hang at knees , Rep 3: Floor (full clean)(optional: can power jerk last rep)

(Note: this replaces the lift specific work only.  The upper body and auxiliary work should all be done)

———

Plan A:

1. Clean Sotts (jerk grip) x5*3 x 3 sets (10 min)
2. Muscle Snatch: work to top set of x3, x2, x1
3. NHNF Sn up to top 321 (~80% of regular snatch +) (NHNF: No hook, no feet movement-feet start with receive position
   1. Purpose: Cutting out the fat of the lift by improving center of gravity with the bar and timing getting under the bar without excessive 2^nd
4. Snatch-Pick one based on needs (30 min):
   1. Technical/recovery:
      1. Snatch High Pull + Pw Snatch (or full) : to top x1+1 (~70-75%+) x 3-5 sets (90 sec rests)
   2. Snatch from blocks at knee to top x3,2,1
      1. Purpose: Power/speed development in 2^nd pull, speed under the bar, recovery
   3. Speed/Consistency/Recovery: Pw Sn-to top x3,2,1 (or 3 Part top down pw)
   4. Consistency/Specific Conditioning: Sn x3,2,1 (all at 80-85%+ of Monday with NO misses)
5. C&J-Pick one based on needs (15-20 min):
   1. 1) Technical:
      1. 3 Part (top down) Clean Series (or power) (Power Jerk last rep): 3,2,1 (x3: Rep 1: High hang, Rep 2: Hang at knees Rep 3: Floor, x2: Rep 1: Hang at knees, Rep 2: Floor, x1: Floor)
         1. Purpose: Consistent 2^nd to 3^rd pull transition, speed under the bar, meeting the bar high with chest/elbows up fast. Working top down to develop speed at hip and transfer to lift from the floor.
      2. Speed/Consistency: Pw C& Pw J 3&1, 2&1, 1&1
      3. Consistency/Specific Conditioning: Clean 321 at ~70-80% of Monday’s lifts (no more).
      4. D) Rack Jerks (if didn’t do yesterday): to top 2×3-5 sets. Work to top x2, then drop ~5-10% for 2-4 more sets. Sets/Warm-ups (% based on 3rm): 40% x3, 50% x 3, 60%x3, 70%x3, 80%x2-3, ~85-90% x2, 92-95%x2, ~95-100%+ x2…(keep going if good).  Then:  drop 5-10% or 5-10kg+ and 2s x2-4 more sets w/2-3 min rest.
      5. E) Optional: Jerk Support/Aux: Recoveries/Lockouts 321*3 or Jerk Drives x3x3 (if didn’t do Tuesday)

*Optional: Jerk corrective: if experiencing hip/leg rotation/dominance issues-perform 3+ sets x5-10 reps (bw->weighted optional) of opposite leg split squats (opposite of forward split leg w/optional bar overhead).

1. F) Push Press: 5s x1-3 sets (or x5rm, -5%x5, -10%x5, OR x5rm, then set 2: 4+ reps, then set 3: 3+ reps, OR just to 5rm) (~10-15 min)
2. G) Optional: Snatch Grip BN Push Press: 5s x1-3 sets (or x5rm, -5%x5, -10%x5, OR x5rm, then set 2: 4+ reps, then set 3: 3+ reps, OR just to 5rm) (~10-15 min)
3. F) Optional/recommended: Snatch grip upright row to toes (w/brief pause at top of pull and on toes): 8s+ for 3 work sets (start with the bar and take small jumps from there, keep shoulder blades and traps down, keep hook, may use straps). Focus on fast turnover. (Strict: feet flat and NO hip involvement). (~5-10 min)

1. G) Optional/recommended: Clean grip upright row to toes (w/brief pause at top of pull and on toes): 8s+ for 3 work sets (start with the bar and take small jumps from there, keep shoulder blades and traps down, keep hook, may use straps). Focus on fast turnover/elbows high. (Strict: feet flat and NO hip involvement).  (~5-10 min)

1. H) Upper body & Core Auxiliary: (~60 min)

A1) DB Bench Press: 5s x3-5 work sets

A2) 1 Arm DB Rows:  5s x3-5 work sets (3 sec pause at chest/torso)(note: brace hand on rack and don’t let hips/back rotate)

B1) Standing DB Shoulder Press 5s x 3-5 sets

B2) Chin-ups: 5s x3-5 work sets (3 sec pause at chin)

C1) Overhead DB Tricep Extensions or DB Kickbacks or Cable Pushdowns: 8s x3-5 (or ~8-10+ reps) work sets (3 sec lockout each rep)

C2) Cable Back Rows: 8s x3-5 work sets (w/3 sec lockout on each)

1. Abs: (~5-10 min):
   1. Decline Situps: x10-15×2-3 sets
   2. DB Side Bends: x8-10 x2-3 sets or Wheel Rolls: x10-15×2-3 sets
   3. Chinese planks: x30-60s w/weighted optional (back and feet on plates or bench, extend hips/squeeze butt and hold static like plank)

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