Team LAB-3/4/2013-Monday
Level 1: Week 1/3 in this rotation, match or beat last week/past phases.
A) Snatch: x 1rm (30 minutes)
B) Back of Singles at 90%+ x1s x 10 (every 60 sec), or High Hang Snatch: x 321, or Snatch from High Blocks: x321 (15 minutes)
C) Snatch Pulls: 3s x 3 (5-10min)
D) Snatch OH Squat OR Snatch Balance: 321 (15 min)
E) Front Squat 321 (20-30min)
(Optional *after squats): Pausing Front Squat: 321*3 w/~60-80%+
G) Back Extensions: 10-15×3 (5 min)
Level 2: Week 1/3 in this rotation, match or beat last week/past phases.
A) Snatch: x1rm (30 minutes)
B) Back of Singles at 90%+ x1s x 10 (every 60 sec), OR Snatch Pulls: 100%x3, 100-105%x3, 100-110%x3 (5-10min)
C) Clean & Jerk: x1rm (20 min)
D) Back of Singles at 90%+: 1&1 x3 (every 60 sec), OR Clean Pulls: 3s x 3 100%x3, 100-105%x3, 100-110%x3 (5-10min)
E) Snatch OH Squat OR Snatch Balance: 321 (15 min)
F) Front Squat 321 (20-30min)
(Optional *after squats): Pausing Front Squat:321*3 w/~60-80%+
G) Optional: Good Mornings 3s x3 (15 min)
H) Back Extensions: 10-15×3 (5 min)
Level 3: Week 1/3 in this rotation, match or beat last week/past phases.
A) Snatch: x1rm (30 minutes)
B) Snatch Pulls: 100%x3, 100-105%x3, 100-110%x3 (5-10min) OR Back of Singles at 90%+ x1s x 10 (every 60 sec)
C) Clean & Jerk: x1rm (20 min)
D) Clean pulls: 100%x3, 100-105%x3, 100-110%x3 OR Back of Singles at 90%+: 1&1 x3 (every 60 sec)
E) Snatch Balance: 321 (15 min)
F) Front Squat 321 (20-30min)
(Optional *after squats): Pausing Front Squat: 321×3*3 w/~60-80%
G) Optional: Good Mornings 3s x3 (15 min)
H) Back Extensions: 10-15×3 (5 min)
*May also do snatch balances after front squats depending on priority
