Team LAB 3/9/15 Monday, Wave 4b of 4b, Week 1 of 3 Level 2

Level 2: (match or beat last week/past numbers)

1. Snatch to 1rm or x1s x7-10 (may ramp up w/ a ‘loose’ 321= ~5-10% less than normal) (60s rests & start count at ~90-95%, if miss 3 in a row drop down by 10% or 10kg and build back up) (~30 min).
   1. After respective ABC drills w/bar & technique plates. (May round % up or down as needed).
   2. 40% x3 Power Snatch OR 3pp pw, 2pp pw, No pause pw = 3 reps 40% x3 Power TO Squat OR  3pp pw TO squat, 2pp pw TO squat, No pause pw TO squat = 3 reps
   3. 40% x3 full OR 3pp full, 2pp full, No pause full = 3 reps

• 50% x 2-3
• 60% x 2-3
• 70% x 1-3
• 80% x 1-3
• 85% x 1-3
• ~88-90% x 1-2
• ~91-95%+ x 1 x1 x7-10 singles (60s rests & start count at ~90-95%, if miss 3 in a row drop down by 10% or 10kg and build back up)

1. Snatch Pulls (based on today’s makes-no straps if possible): 100% x3, 105% x2, 110% x1
2. C&J x1, then-optional, but recommended back offs: 3&1 (~80%), 2&1 (~85%), 1&1 (~90%) (% based on top make for the day, in following weeks may match or beat these) (~20-30 min)
3. After respective ABC drills w/bar & technique plates. (May round % up or down as needed).       
4. 40% x3 Power OR 3pp pw, 2pp pw, No pause pw + Jerk last rep= 3 + 1 reps
5. 40% x3 Pw TO SqtOR 3pp pw TO sqt, 2pp pw TO sqt, No pause pw TO sqt + Jerk last rep= 3 + 1 reps
6. 40% x3 full OR 3pp full, 2pp full, No pause full + Jerk last rep= 3 + 1 reps

• 50% x 2-3 +1
• 60% x 2-3 +1
• 70% x 1-3 +1
• 80% x 1-3 +1
• 85% x 1-3 +1
• ~88-90% x 1-3 +1
• ~91-95% x 1-2 +1
• ~94-100% x1+1
• ~97-100%+ x1+1…If going well may add more singles…
• Then back offs based on top make w/: 3+1 (~80%%+), 2+1 (85%+), 1+1 (~90%+)

1. Clean Pulls: (based on today’s makes-no straps if possible): 100% x3, 105% x2, 110% x1
2. Front Squat: to top 3,2,1(~15 min) (Based on lifters needs pick-‘hard build up’: push the 3,2,1 to a top or ‘loose build up’: don’t push the 3 & 2 as hard as the 1)(examples: ‘hard’-work to 3rm, add ~5% x2, add ~5% x1, if feeling good add ~5% x1, or ‘loose’:x3 @~80-85% of top x1, x2@~85-90% of top x1, x1@~90-95%of top x1, and if feeling good: x1@~100%+ of top x1). Note: Yes, after you hit your top x3, you can do multiple sets of 2s and 1s while ramping up.
3. Back Squat: to 2rm (~15 min): to 2rm (% based on top 2rm): (Bar x3-5+), ~30-40% x2-3, ~50-60% x2-3, ~75-80% x2-3, 90%x2-3, (~95%x2-3), ~ 100%x2 (~15 min)
4. Optional/recommended: Sn Balance (or Sn Grip OH Squat): 3s x3 OR 3,2,1(or x3RM, -5%x3, -10%x4 OR x3rm, then set 2: 2+ reps, then set 3: 1+ reps, OR just to 3rm) (% based on top 3rm): (Bar x3-5+), ~30-40% x3, ~50-60% x3, ~75-80% x3, 90%x3, (~95%x3), ~ 100%x3, (~95-100%x2-3), (~90-100%x1-3).(~15-20 min).
5. Low Back: Hypers&/or reverse hypers x10-15 x3 sets (~10 min)