Team LAB-2/19/14-Wednesday
Level 1: Week 3/3 (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 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) 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 3/3 (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 3/3 (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)
