Team LAB 2/26/15 Thursday, Wave 3a of 4a, Week 2 of 3 Level 3

(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 3: (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).

Snatch (pick one)-NOTE: just bar and technique plates.  If use weight: no more than 40%. A)     Snatch: 3 Part Top Down (starting in hang position): Rep 1: Hip/Power position, Rep 2: Hang at knees , Rep 3: Floor (full snatch)                                                               i.      Purpose: Tightening up 1st, 2nd, 3rd pull mechanics/everything, recovery.B)      Snatch: 3pp, 2pp, 0p Snatch:  x5+ sets (full snatch)                                                                i.      Purpose: Tightening up 1st, 2nd, 3rd pull mechanics/everything, recovery.   C&J (pick one)-NOTE: just bar and technique plates.  If use weight: no more than 40%. A)     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)a.       Purpose: Tightening up 1st, 2nd, 3rd pull mechanics/everything, recovery.B)      C&J: 3pp, 2pp, 0p Clean:  x5+ sets (full clean)                                                    i.      Purpose: Tightening up 1st, 2nd, 3rd pull mechanics/everything, recovery.

(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) x3*3 x 3 sets (10 min)
2. Tall Snatch: work to top set of x3, x2, x1 (stand completely upright, unlock knees slightly-then snatch/pull yourself under the bar w/NO down and up/hang action).
3. Snatch-Pick one based on needs (30 min): (listed in order of wave 3 preference)
   1. Consistency/Specific Conditioning: Sn 3,2,1 (all at 90% of Monday with NO misses)
   2. Speed/Consistency/Recovery: Pw Sn-to top 3,2,1
   3. Technical/Speed/Recovery: Hang Snatch or Snatch w/pause at knee to top 3,2,1
4. C&J-Pick one based on needs (15-20 min):
   1. Consistency/Specific Conditioning: Cleans (no jerk): top 3,2,1 (all at 90% of Monday, NO HEAVIER).
   2. Speed/Consistency/Recovery: Pw CL + Pw J-to top 3+1,2+1,1+1
   3. Technical/Speed/Recovery: Clean w/pause at knee or Hang Clean to top 3,2,1

1. D) Rack Jerks (if didn’t do yesterday): to top x3,x2,x1x7-10 singles (60s rests on singles after re-setting the bar& start count at ~90-95%, if make 3 in a row, go up (unless coach tells you to go up), if miss 3 in a row drop down by 10% or 10kg and build back up. Goal is to make lifts but if a big one is there go for it). (note: may move jerks to after squats or Thursday)
   1. Bar x3+
   2. ~40% x3
   3. 50% x 3
   4. 60% x 3
   5. 70% x 3
   6. 80% x 2-3
   7. 85% x 2-3
   8. ~88-90% x 1-2
   9. ~91-95+% x1-2, or start singles: x1x7-10 sets (60s rests). If make 3 in a row, go up (unless coach tells you to go up), if miss 3 in a row drop down by 10% or 10kg and build back up.  Goal is to make lifts but if a big one is there go for it).

*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: 3s x1-3 sets (or x3rm, -5%x3, -10%x3, OR x3rm, then set 2: 2+ reps, then set 3: 1+ reps, OR just to 3rm) (~10-15 min)
2. G) Optional: Snatch Grip BN Push Press: 3s x1-3 sets (or x3rm, -5%x3, -10%x3, OR x3rm, then set 2: 2+ reps, then set 3: 1+ reps, OR just to 3rm) (~10-15 min)
3. F) Optional/recommended: Snatch grip upright row to toes (w/brief pause at top of pull and on toes): 6s+ 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): 6s+ 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: 3s x3-5 work sets

A2) 1 Arm DB Rows:  3s 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 3s x 3-5 sets

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

C1) Overhead DB Tricep Extensions or DB Kickbacks or Cable Pushdowns: 6s x3-5 (or ~8-10+ reps) work sets (3 sec lockout each rep)

C2) Cable Back Rows: 6s 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%).