Team LAB-3/31/14-Monday
*Note: many of you are working from the ‘CF Comp’ template below. I am making several new tweaks adjustments but is taking time to do. See me for individual changes/tweaks.
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%+: 1s x3 OR 321 (15 min)
C) 2 or 3 Part Pausing Snatch Pulls: 3s x3 @ ~90-110%(5-10 min)
D) Snatch OH Squats OR Snatch Balance: 321 or 1s x3 (15 min)-(*OR, optional AFTER snatch balance pausing OH Squat: 321 or 1s x3 w/~50-80%+)
E) Front Squat 321 (20-30 min)-(only do 3 sets if add optional work)-Optional: Pausing Front Squats: 321or x1 w/50-80% OR Front Squat + Jerk 1+1 OR Pausing Front Squat + Jerk 1+1
F) Optional: GM 3s 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%+: 1s x3or 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 x3or 321(15 min)
E) Snatch OH Squats OR Snatch Balance: 321 or 1s x3 (15 min)(*OR, optional AFTER snatch balance pausing OH Squat: 321 or 1s x3 w/~50-80%+)
F) Front Squat 321 (20-30 min)-(only do 3 sets if add optional work)-Optional: Pausing Front Squats: 321 or x1w/50-80% OR Front Squat + Jerk 1+1 OR Pausing Front Squat + Jerk 1+1
G) Optional: GM 3s 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: 321 or 1s x3 (15 min)(*OR, optional AFTER snatch balance pausing OH Squat: 321 or 1s x3 w/~50-80%+)
F) Front Squat 321 (20-30 min)-(only do 3 sets if add optional work)-Optional: Pausing Front Squats: 321 w/50-80% OR Front Squat + Jerk 1+1 OR Pausing Front Squat + Jerk 1+1
G) Optional: GM 3s 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 x1 (may ramp up w/321), then wave 2 after C&J (~30 min)
B) C&J: 3+3, 2+2, 1+1 (jerk every rep) (~20 min)
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/H@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. (~30 min)
D) F Sq 321, then: P Fsq 321, or Thruster 321, or FSq to J 1&1 (~20-30 min)
E) Snatch Support/Aux: n/a
F) Sn Pull-4 up, 1 down: ~100%x3,~105-110%x2-3, ~110-115%x2-3, ~115-120%x1-3, ~105-110%x1-3 (optional: rep 1: 3pp, rep 2: 2pp, rep 3: 0p OR all: 3pp or 2pp/p@k) (~15 min)
G) Cl Pull-4 up, 1 down: ~100%x3,~105-110%x2-3, ~110-115%x2-3, ~115-120%x1-3, ~105-110%x1-3 (optional: rep 1: 3pp, rep 2: 2pp, rep 3: 0p OR all: 3pp or 2pp/p@k) (~15 min)
H) Low Back: Hypers &/or reverse hypers x10-15 x3 sets
*May do pulls after oly lifts or squats
