Team LAB-3/5/14-Wednesday
*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 2/3 (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%+: 2s x3 (15 min)
C) 2 or 3 Part Pausing Clean Pulls: 3s x3 (5-10 min)
D) Rack Jerks: 2s x3 (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 x3s x3-5 (20-30min) (Optional *after squats): Speed ATG Squat (emphasize rebound): 2-3×3 w/~50-80%+)
F) Optional: RDL 5s x 3 or SN DL 3s x3 (15 min)
G) Reverse Hypers: x10-15 x 3 (15 min)
Level 2: Week 2/3 (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%+: 2s x3 (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%+: 2s x3 (15 min)
E) Rack Jerks: 2s x3 (15 min)-(optional: Jerk supports/recoveries-ramp up to top x3*3)
F) Back Squat x3s x5(20-30min) (Optional *after squats): Speed ATG Squat (emphasize rebound): 2-3×3 w/~50-80%+)
G) Optional: RDL 5s x 3 or SN DL 3s x3 (15 min)
H) Reverse Hypers: x10-15 x 3 (15 min)
Level 3: Week 2/3 (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: 2s x3 (15 min)-(optional: Jerk supports/recoveries-ramp up to top x3*3)
F) Back Squat x3s x5 (20-30min) (Optional *after squats): Speed ATG Squat (emphasize rebound): 2-3×3 w/~50-80%+)
G) Optional: RDL 5s x 3 or SN DL 3s 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.
CF Comp-Week 2/3 (match or beat last week/past numbers) (Note: Lift % based on top classical lifts. Work sets listed only)
A) P@K Snatch to Snatch: to top 1&1 (~30 min)
B) C&J: H. Cl + Cl + 2J @ ~70-80%, then to top: H. Cl +Cl + J, then to top C&J (~20 min)
C) Cluster TO C&J to top 1&1 (~10-15 min)
D) Rack Jerks 321 or wk 1: x3, -5%x3, -10%x3, wk 2: x2, -5%x2, -10%x2, wk 3: 321, -5%x1-2, -10%x1-2 (15-20 min)
E) B Sqt 3sx3-5(~20-30 min)
F) Optional: OH Squats or BN Thrusters: 321 or wk 1: 3sx1-3, wk 2: 2s x1-3, wk 3: 321 (for straight sets may do back offs of -5%, -10%) or Recoveries/Lockouts 321*3 (~10-15 min)
G) Sn deads: 3×3 (sets 2 & 3 can be -5%, -10%) (~10-15 min)
H) Optional: RDLs or GMs x5s x3 (~10-15 min)
I) Low Back: Reverse hypers&/or hypers (~5-10 min)
**On strength work: may do-after top RM sets across at same weight w/no less than 1-2 reps less or -5-10%).
