Team LAB-4/22/2013-Monday
Level 1: Week 2/3 in this rotation, match or beat last week/past phases.
A) Snatch: x 1rm (30 minutes) B) High Hang Snatch: 321 OR Snatch from high blocks: 321(15 minutes)
C) 2 Part Pausing Snatch Pulls: 3s x 3 (5-10min)
D) Snatch OH Squat OR Snatch Balance: 2s x 3 (15 min)
E) Front Squat 2s x 3 (20-30min) (Optional *after squats): Pausing Front Squat: 2-3×3*3 w/~60-80%
G) Back Extensions: 10-15×3 (5 min)
Level 2: Week 2/3 in this rotation, match or beat last week/past phases.
A) Snatch: x1rm (30 minutes)
B) 2 Part Pausing Snatch Pulls: 3s x 3 OR High Hang Snatch: 321 OR Snatch from high blocks: 321 (10-15 min)
C) Clean & Jerk: x1rm (20 min)
D) 2 Part Pausing Clean Pulls: 3s x 3 OR High Hang Clean: 321 OR Clean from high blocks: 321 (10-15 min) E) Snatch OH Squat OR Snatch Balance: 2s x 1-3 (15 min) (Optional *after snatch balance): Pausing OH Squat: 2-3×3*3 w/~50-80+ F) Front Squat 2s x 3 (20-30min) (Optional *after squats): Pausing Front Squat: 2-3×3*3 w/~50-80%+ G) Optional: Good Mornings 3s x3 (15 min)
H) Back Extensions: 10-15×3 (5 min)
Level 3: Week 2/3 in this rotation, match or beat last week/past phases.
A) Snatch: x1rm (30 minutes)
B) Snatch Pulls: 100%x3, 105%x3, 110%x3 (5-10min)
C) Clean & Jerk: x1rm (20 min)
D) Clean pulls: 100%x3, 105%x3, 110%x3 E) Snatch Balance: 2s x 3 (15 min) (Optional *after snatch balance): Pausing OH Squat: 2-3×3*3 w/~50-80
F) Front Squat 2s x 3 (20-30min) (Optional *after squats): Pausing Front Squat: 2-3×3*3 w/~50-80% 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
