images (3)

 

 

 

 

 

 

 

Team LAB-2/17/14-Monday

 

IMPORTANT NOTE: MUST OF YOU ARE ACTUALLY WORKING MORE FROM THE CF TEMPLATE FROM THE  BOTTOM IN THIS WAVE.  I HAVEN’T HAD TIME TO MAKE ALL THE NEEDED CHANGES TO EACH LEVEL YET.  IT SHOULD LOOM FAMILIAR TO YOU.  EITHER WAY, IT IS MACH OR BEAT THE LAST 2 WEEKS IN THIS 3RD WEEK OF WAVE 1.  ALSO, BE SURE TO SEE/USE THE NEW FORUM FOR RECORD KEEPING OF YOUR WORKOUTS.  THANKS!

Level 1: Week 3/3 (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): Hang snatch, Snatch from blocks (knee or high hang), pause @ knee, or back offs at ~80%+: 3s x3  (15 min)

C)      2 or 3 Part Pausing Snatch Pulls: 3s x3 @ ~90-110%(5-10 min)

D)     Snatch OH Squats OR Snatch Balance: 3s x3 (15 min)-(*OR, optional AFTER snatch balance pausing OH Squat: x3sx3 w/~50-80%+)

E)      Front Squat 3s x3-5 (20-30 min)-(only do 3 sets if add optional)-Pausing Front Squats: 3sx3 w/50-80% OR Front Squat + Jerk 3+1, 2+1, 1+1  OR Pausing Front Squat + Jerk 3+1, 2+1, 1+1

F)      Optional: GM 8s x3 (15 min)

G)     Back Extensions: x10-15 x 3 (15 min)

Level 2: Week 3/3 (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)      Snatch OH Squats OR Snatch Balance: 3s x3 (15 min)(*OR, optional AFTER snatch balance pausing OH Squat: x3sx3 w/~50-80%+)

F)      Front Squat 3s x3-5 (20-30 min)-(only do 3 sets if add optional)-Pausing Front Squats: 3sx3w/50-80% OR Front Squat + Jerk 3+1, 2+1, 1+1  OR Pausing Front Squat + Jerk 3+1, 2+1, 1+1

G)     Optional: GM 8s x3 (15 min)

H)     Back Extensions: x10-15 x 3 (15 min)

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

A)     Snatch: x1rm (30 min)

B)      Snatch Pulls or Aux.: 3×3 (~100%, ~100-105%, ~100-110%), OR High Pulls: 3×3 (~90-100%) (15 min)

C)      C&J: 1rm (20 min)

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

E)      Snatch Balance: 3s x3 (15 min)(*OR, optional AFTER snatch balance pausing OH Squat: x3s x3 w/~50-80%+)

F)      Front Squat 3sx3-5 (20-30 min)-(only do 3 sets if add optional)-Pausing Front Squats: 3s x3w/50-80% OR Front Squat + Jerk  3+1, 2+1, 1+1  OR Pausing Front Squat + Jerk 3+1, 2+1, 1+1

G)     Optional: GM 8 x3 (15 min)

H)     Back Extensions: x10-15 x 3 (15 min)

*May do snatch balances/OH squats 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%).

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

A)     Snatch to top 3,2,1 (~30 min)

B)      C&J w/P@K: 3+1, 2+1, 1+1 (~20 min)

C)      F Sq 3×3, P.  Frank F Sq 321 (~20 min)

D)     Sn OH Sqt: 321 or wk 1: 3sx1-3, wk 2: 2s x1-3, wk 3: 321 (for straight sets may do back offs of -5%, -10%) (~15 min)

E)      Sn Pull: High Pulls 70%x3, 80%x3, 90%x3 THEN Straight arm pulls: 100%x3, 100-105%x3, 100-110%x3 (~15 min)

F)      Cl Pull: 3×3 @ 100%, 100-105%, 100-110% (~5-10 min)

G)     Low Back: Hypers &/or reverse hypers (~5-10 min)

*May do pulls after oly lifts or squats

Verified by MonsterInsights