Team LAB 3/31/15 Tuesday, Wave 1a of 4a, Week 1 of 3

by | Mar 31, 2015 | Team LAB Workouts

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Team LAB 3/31/15 Tuesday, Wave 1a of 4a, Week 1 of 3

Level 1: (match or beat last week/past numbers)

*Note: Lift % based on top classical lifts.  In some cases Work sets listed only.  In general the % are only a guideline (and usually a ‘conservative ‘one) and will vary from person to person.  Try to match the ‘conservative %’ and in weeks 2 and 3, try to match or beat week 1 w/reps or weight).

*Individual edits and adjustments can be made for your needs (to program and %).  Communicate with your coaches and never assume!

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: 3pp=3 part pause, p3= pause 3/power position= feet flat, knees bent, torso tall/erect/vertical/perfect posture, slow=Full lift as slow as possible on pull)
NOTE: just bar and technique plates.  If use weight: no more than 40%.
1) Snatch: Rep 1: 3pp, Rep 2: p3, Rep 3: Slow Snatch x5+ sets (full snatch)
NOTE: just bar and technique plates.  If use weight: no more than 40%.
2) C&J: Rep 1: 3pp, Rep 2: p3, Rep 3: Slow Clean x5+ sets (full clean) (can jerk last rep, slow dip pause in split)

(Note: this replaces the lift specific work only.  The upper body and auxiliary work should all be done)

Level 1, 2, and 3: (match or beat last week/past numbers)A)     Snatch Sotts: 10s *3 x3 work sets (10 min)

B)      Snatch-Pick one based on needs (30 min):                                                                                                                          1) Technical/recovery:

a.       Hang Snatch (@knee or mid-thigh): to top 3,2,1

                                                   i.      Purpose: Consistent 2nd to 3rd pull transition, speed under the bar, recovery.

b.      Pw Snatch to Snatch Balance: 2&2 x5 sets @70-80% w/90s rest or to top 1 & 1

                                                   i.      Purpose: Keeping tall torso/chest up on pull/receive, fast foot work, speed on finish & receive, positional corrections if power snatch is better than full, recovery.

c.       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.       C&J w/P@K (optional jerk w/pause in dip &/or split): 3+1 (~70-75%+), 2+1 (~75-80%+), 1+1 (~80-85%+).

                                                   i.      Purpose: strengthen 1st to 2nd pull transition, smoother/patient 1st pull, recovery (Jerk: smooth dip, reinforce vertical chest, develop/secure/reinforce proper split).

b.      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

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).

F) Optional/recommended: Flat footed strict muscle snatch from the hip: 10s 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: 10s 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)

A1) Bench Press: 10s x3-5 work sets
A2) Barbell Rows:  10s x3-5 work sets (3 sec pause at chest/torso)
B1) BB Military Press 10s x 3-5 sets
B2) Pullups: 10s x3-5 work sets (3 sec pause at chin)
C1) Bar Dips: 10s x3-5 work sets (3 sec lockout each rep)
C2) Chest Supported Bilateral DB Rows: 10s x3-5 work sets (w/3 sec lockout on each)

 

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%).
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