Team LAB-4/2/14-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 3/3 (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%+: 1s x3 or 321 (15 min) C) Clean Pulls (or part pause or 3 part pause if needed) : 3s x3 (5-10 min) D) Rack Jerks: 321 (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 x2s x3-5 (20-30min) (Optional *after squats): Speed ATG Squat (emphasize rebound): 2-3×3 w/~50-80%+) F) Optional: RDL 3s x 3 or SN DL 2s x3 (15 min) G) Reverse Hypers: x10-15 x 3 (15 min) Level 2: Week 3/3 (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%+: 1s x3 or 321 (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%+: 1s x3 or 321 (15 min) E) Rack Jerks: 321 (15 min)-(optional: Jerk supports/recoveries-ramp up to top x3*3) F) Back Squat x2s x3-5(20-30min) (Optional *after squats): Speed ATG Squat (emphasize rebound): 2-3×3 w/~50-80%+) G) Optional: RDL 3s x 3 or SN DL 2s x3 (15 min) H) Reverse Hypers: x10-15 x 3 (15 min) Level 3: Week 3/3 (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: 321 (15 min)-(optional: Jerk supports/recoveries-ramp up to top x3*3) F) Back Squat x2s x5 (20-30min) (Optional *after squats): Speed ATG Squat (emphasize rebound): 2-3×3 w/~50-80%+) G) Optional: RDL 3s x 3 or SN DL 2s 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. **On strength work: may do-after top RM sets across at same weight w/no less than 1-2 reps less or -5-10%). CF Comp-Week 3/3 (match or beat last week/past numbers)(Note: Lift % based on top classical lifts. Work sets listed only)
A) Snatch x1 (may ramp up w/321), then wave 2 after C&J (~30 min) |
| B) C&J x1&1,then 1&1×3 @~90%of top 1&1 |
| C) Snatch wave 2: 1s x7-10 (60s rests & start count at ~90-95%, if make 3 in a row, go up, if miss 3 in a row drop down by 10% or 10kg and build back up) or w/Blocks @K or Pause @K 321, or 3s x3-5 (90s-2 min rest), or 2s x5-7 (90s rest), or 1s x7-10 (60-90s rest). Note: optional-if add this 2nd wave may drop pulls/Sn deads/RDLs/GMs. |
| D) Rack Jerks to top x1 or 321, then (drop 5-10% or 5-10kg) and 1s x3 w/60-90s rest (note: may move jerks to after squats or Thursday) |
| E) B Sqt 2s x3-5 |
| F) Optional: 1/4 F Sqt or Jerk Drives x3x3 or Recoveries/Lockouts 321*3 (~10 min) |
| G) Sn Deads: 321 or *x3x1 (*for recovery sake) (~10-15 min) |
| H) Optional: RDLs or GMs x3s x3 |
| I) Low Back: Reverse hypers&/or hypers x10-15 x3 sets |
