Team LAB 2/3/15 Tuesday, Wave 2a of 4a, Week 2 of 3 Level 3
| Level 3: (match or beat last week/past numbers)A) Snatch Sotts: 5s *3 x3 work sets (10 min)B) Snatch-Pick one based on needs (30 min): 1) Technical/recovery:
a. 3 Part (top down) Snatch Series (or power): 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 2nd to 3rd 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. b. 3pp, 2pp, 0p Snatch: x5 sets at 50-60%+ i. Purpose: Tightening up 1st, 2nd, 3rd pull mechanics/everything, recovery. 2) Speed/Consistency/Recovery: Pw Sn-to top 3,2,1 3) Consistency/Specific Conditioning: Sn 3,2,1 (all at 90% of Monday with NO misses) C) C&J-Pick one based on needs (15-20 min): 1) Technical/recovery: a. 1 Pw Clean to 1 Full Clean (+ Pw Jerk): 1+1+1 to top set or ~70%+ x 3+ sets. i. Purpose: speed strength with proper finish in clean pull on power and transitioning to full clean (meeting bar higher and faster for full clean). b. 1 Clean Pull to 1 Full Clean (full or pw clean) (+ Pw Jerk): 1+1+1 to top set or ~70%+ x 3+ sets. i. Purpose: proper finish in clean pull on pull and transitioning to full clean (meeting bar higher and faster for full clean). c. 3pp, 2pp, 0p Clean: x5 sets at 50-60%+ i. Purpose: Tightening up 1st, 2nd, 3rd pull mechanics/everything, recovery. 2) Speed/Consistency/Recovery: Pw C& Pw J to top 3&1, 2&1, 1&1 (or w/Pause at knee) 3) Consistency/Specific Conditioning: Cleans (no jerk): top 3,2,1 (all at 90% of Monday, NO HEAVIER.) D) Optional (not if jerk is limiting C&J): Jerk Balances (Or Split press front or back): 3s x 5 sets w/30-40% (hold split for a brief pause) (~5-10 min) E) Optional (not if jerk is limiting C&J): Jerk Supports/Recoveries: Power Jerk Recoveries (may progress to split recovery when can perform 100% of jerk x3 w/5s hold): work to top x5 w/10s hold, top x3 w/10s hold, top x3 w/5s hold (start bar in rack at eye to forehead level). (~10-15 min) *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). F) Optional/recommended: Flat footed strict muscle snatch from the hip: 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) G) Optional/recommended: Flat footed strict muscle clean from the hip: 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) H) Upper body & Core Auxiliary: (~60 min)
D) Abs: (~5-10 min): a. Hanging Leg Raises: x10-15×2-3 sets b. Wheel Rolls: x10-15×2-3 sets c. Plank Circuit: front (30-60s), side (15-30s), side (*15-30s) (*may add weight as able)x2-3 rounds **On strength work: may do-after top RM sets across at same weight w/no less than 1-2 reps less or -5-10%). |
