478722_350107198377444_20244267_o

Team LAB-3/6/13-Wednesday

Level 1: Week 1 out of 3 (match or beat last week/past numbers)
A) Clean: x1rm (30 min) (& Jerk Only if ready/clean is crisp)
B) Back of Singles at 90%+ x1s x 10 (every 60 sec), or High Hang Clean: x 321, or Snatch from High Blocks: x321 (15 minutes) (15 min)
C) Clean Pull: 3s x 3100%x3, 100-105%x3, 100-110%x3 (5-10min) (5-10 min)                                                                               D) Rack Jerks: 321 (15 min) (w/up w/BN Split Press x3-5*3 x 3 TO drop jumps 3×3)(15 min)
E) Back Squat 2s x 3-5 (20-30min)

(Optional *after squats): Speed ATG  Squat (emphasize rebound): 2s x3  w/~60-80%)

F) Optional: RDL OR SN DL 3s x 3 (15 min)
G) Reverse Hypers: 10-15×3 (5 min)

Level 2: Week 1 out of 3  (match or beat last week/past numbers)
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)                                                                                                                                                                                  (5-10 min)
E) Rack Jerks: 321 (15 min)
F) Back Squat 2s x 5 (20-30min)                                                                                                                                                (Optional *after squats): Speed ATG  Squat (emphasize rebound): 2s x3 w/~60-80                                                                                               G) Optional: RDL OR SN DL 3s x 3 (15 min)
H) Reverse Hypers: 10-15×3 (5 min)

Level 3: Week 1 out of 3  (match or beat last week/past numbers)                                                                                              A) Snatch: x1rm (30 minutes)
B) Snatch Pulls: 100%x3, 100-105%x3, 100-110%x3 OR Back of Singles at 90%+ x1s x 10 (every 60 sec) (5-10min)
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)    (5-10min)
E) Rack Jerks: 321 (15 min)
F) Back Squat 2s x5 (20-30min)                                                                                                                                                      (Optional *after squats): Speed ATG  Squat (emphasize rebound): 2s x3 w/~60-80                                                                                                                                                                                      G) Optional: RDL OR SN DL 3s x 3 (15 min)
H) Reverse Hypers: 10-15×3 (5 min)

*note: Level 3: may perform pulls &/or Rack jerk after/before squats if needed