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Team LAB-3/19/14-Wednesday

Level 1: Week 1/3 (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%+: 1s x3 or 321 (15 min)

C)      Clean Pulls (or part pause or 3 part pause if needed) : 3s x3 (5-10 min)

D)     Rack Jerks: 321 (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 x2s x3-5 (20-30min)                                                                                               (Optional *after squats): Speed ATG  Squat (emphasize rebound): 2-3×3 w/~50-80%+)

F)      Optional: RDL 3s x 3 or SN DL 2s x3 (15 min)

G)     Reverse Hypers: x10-15 x 3 (15 min)

Level 2: Week 1/3 (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%+: 1s x3 or 321 (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%+: 1s x3 or 321 (15 min)

E)      Rack Jerks: 321 (15 min)-(optional: Jerk supports/recoveries-ramp up to top x3*3)

F)      Back Squat x2s x3-5(20-30min)                                                                                                (Optional *after squats): Speed ATG  Squat (emphasize rebound): 2-3×3 w/~50-80%+)

G)     Optional: RDL 3s x 3 or SN DL 2s x3 (15 min)

H)     Reverse Hypers: x10-15 x 3 (15 min)

Level 3: Week 1/3 (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: 321 (15 min)-(optional: Jerk supports/recoveries-ramp up to top x3*3)

F)      Back Squat x2s x5 (20-30min)                                                                                               (Optional *after squats): Speed ATG  Squat (emphasize rebound): 2-3×3 w/~50-80%+)

G)     Optional: RDL 3s x 3 or SN DL 2s 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 1/3 (match or beat last week/past numbers)(Note: Lift % based on top classical lifts.  Work sets listed only)

 

A) Snatch x1 (may ramp up w/321), then wave 2 after C&J (~30 min)

B) C&J x1&1,then 1&1×3 @~90%of top 1&1
C) Snatch wave 2: 1s x7-10  (60s rests & start count at ~90-95%, if make 3 in a row, go up, if miss 3 in a row drop down by 10% or 10kg and build back up) or w/Blocks @K or Pause @K 321, or 3s x3-5 (90s-2 min rest), or 2s x5-7 (90s rest), or 1s x7-10 (60-90s rest). Note: optional-if add this 2nd wave may drop pulls/Sn deads/RDLs/GMs.
D) Rack Jerks to top x1 or 321, then (drop 5-10% or 5-10kg) and 1s x3 w/60-90s rest (note: may move jerks to after squats or Thursday)
E) B Sqt 2s x3-5
F) Optional: 1/4 F Sqt or Jerk Drives x3x3 or Recoveries/Lockouts 321*3 (~10 min)
G) Sn Deads: 321 or *x3x1 (*for recovery sake) (~10-15 min)
H) Optional: RDLs or GMs x3s x3
I) Low Back: Reverse hypers&/or hypers x10-15 x3 sets
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