Team LAB-4/24/13-Wednesday

Team LAB-4/24/13-Wednesday

Level 1: Week 2 out of 3 (match or beat last week/past numbers)
A) Clean: x1rm (30 min)
B) High hang Clean: 321 OR Clean from high blocks: 321 (15 min)                                                                                                                                                                     
C) 2 Part Pausing Clean Pull: 3s x 3 (5-10 min)                                                                                                                               D) Rack Jerks: 2sx 3 (15 min) (w/up w/BN Split Press x3-5*3 x 3 TO drop jumps 3×3)(15 min)   (optional: Jerk Supports/Recoveries ramp up to top x3*3)
E) Back Squat 3s x 3-5 (20-30min)                                                                                                                                             (Optional *after squats): Speed ATG  Squat (emphasize rebound): 2-3×3*3 w/~50-80%+)                                                                                                                                                                                                  F) Optional: RDL OR SN DL 3s x 3 (15 min)
G) Reverse Hypers: 10-15×3 (5 min)

Level 2: Week 2 out of 3  (match or beat last week/past numbers)
A) Snatch: x1rm (30 minutes)
B) 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) Clean Pulls: 3s x 3 OR High Hang Clean: 321 OR Clean from high blocks: 321  (10-15 min)                                                  E) Rack Jerks: 2s x 3 (15 min)                                                                                                                                             (optional: Jerk Supports/Recoveries ramp up to top x3*3)
F) Back Squat 3s x 5 (20-30min)                                                                                                                                                (Optional *after squats): Speed ATG  Squat (emphasize rebound): 2-3×3*3 w/~50-80%+                                                            G) Optional: RDL OR SN DL 3s x 3 (15 min)
H) Reverse Hypers: 10-15×3 (5 min)

Level 3: Week 2 out of 3  (match or beat last week/past numbers)                                                                                               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 (5-10min) 
E) Rack Jerks: 2s x3 (15 min)
F) Back Squat 3s x5 (20-30min)                                                                                                                                                (Optional *after squats): Speed ATG  Squat (emphasize rebound): 2-3×3*3 w/~50-80%+                                                            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