Team LAB 4/28/15 Tuesday, Wave 2a of 4a, Week 2 of 3

by | Apr 28, 2015 | Team LAB Workouts

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Team LAB 4/28/15 Tuesday, Wave 2a of 4a, Week 2 of 3

Level 1: (match or beat last week/past numbers)
*Note: Lift % based on top classical lifts.  In some cases Work sets listed only.  In general the % are only a guideline (and usually a ‘conservative ‘one) and will vary from person to person.  Try to match the ‘conservative %’ and in weeks 2 and 3, try to match or beat week 1 w/reps or weight).

*Individual edits and adjustments can be made for your needs (to program and %).  Communicate with your coaches and never assume!

Plan A: ‘I feel good, let’s do it!’
Follow listed workout as stated.Or:

Plan B: ‘I’m wrecked, what should I do?’
‘Technical Tighteners’: technical tightening and active recovery-should feel great; tighten positions, technique, and no pain. No weight, just bar and tech plates.

(note: 3pp=3 part pause, p3= pause 3/power position= feet flat, knees bent, torso tall/erect/vertical/perfect posture, slow=Full lift as slow as possible on pull)
NOTE: just bar and technique plates.  If use weight: no more than 40%.
1) Snatch: Rep 1: 3pp, Rep 2: p3, Rep 3: Slow Snatch x5+ sets (full snatch)
NOTE: just bar and technique plates.  If use weight: no more than 40%.
2) C&J: Rep 1: 3pp, Rep 2: p3, Rep 3: Slow Clean x5+ sets (full clean) (can jerk last rep, slow dip pause in split)

(Note: this replaces the lift specific work only.  The upper body and auxiliary work should all be done)

Level 1, 2, and 3: (match or beat last week/past numbers)A)     Snatch Sotts: 5s *3 x3 work sets (10 min)

B)      Snatch-Pick one based on needs (30 min):                                                                                                                          1) Technical/recovery:

a.       3 Part (top down) Snatch Series (or power): 3,2,1 (x3: Rep 1: High hang, Rep 2: Hang at knees Rep 3: Floor, x2: Rep 1: Hang at knees, Rep 2: Floor, x1: Floor)

1.       Purpose: Consistent 2nd to 3rd pull transition, speed under the bar, meeting the bar high with chest/elbows up fast.  Working top down to develop speed at hip and transfer to lift from the floor.

b.      3pp, 2pp, 0p Snatch:  x5 sets at 50-60%+

                                                   i.      Purpose: Tightening up 1st, 2nd, 3rd pull mechanics/everything, recovery.

2) Speed/Consistency/Recovery: Pw Sn-to top 3,2,1

3) Consistency/Specific Conditioning: Sn 3,2,1 (all at 90% of Monday with NO misses)

C)      C&J-Pick one based on needs (15-20 min):

1) Technical/recovery:

a.       1 Pw Clean to 1 Full Clean (+ Pw Jerk): 1+1+1 to top set or ~70%+ x 3+ sets.

                                                   i.      Purpose: speed strength with proper finish in clean pull on power and transitioning to full clean (meeting bar higher and faster for full clean).

b.      1 Clean Pull to 1 Full Clean (full or pw clean) (+ Pw Jerk): 1+1+1 to top set or ~70%+ x 3+ sets.

                                                   i.      Purpose: proper finish in clean pull on pull and transitioning to full clean (meeting bar higher and faster for full clean).

c.       3pp, 2pp, 0p Clean:  x5 sets at 50-60%+

                                                   i.      Purpose: Tightening up 1st, 2nd, 3rd pull mechanics/everything, recovery.

2)  Speed/Consistency/Recovery: Pw C& Pw J to top 3&1, 2&1, 1&1  (or w/Pause at knee)

3) Consistency/Specific Conditioning: Cleans (no jerk): top 3,2,1 (all at 90% of Monday, NO HEAVIER.)

D) Optional (not if jerk is limiting C&J): Jerk Balances (Or Split press front or back): 3s x 5 sets w/30-40% (hold split for a brief pause) (~5-10 min)

E) Optional (not if jerk is limiting C&J): Jerk Supports/Recoveries:  Power Jerk Recoveries (may progress to split recovery when can perform 100% of jerk x3 w/5s hold): work to top x5 w/10s hold, top x3 w/10s hold, top x3 w/5s hold (start bar in rack at eye to forehead level). (~10-15 min)

*Optional: Jerk corrective: if experiencing hip/leg rotation/dominance issues-perform 3+ sets x5-10 reps (bw->weighted optional) of opposite leg split squats (opposite of forward split leg w/optional bar overhead).

F) Optional/recommended: Flat footed strict muscle snatch from the hip: 8s for 3 work sets (start with the bar and take small jumps from there, keep shoulder blades and traps down, keep hook, may use straps). Focus on fast turnover. (Strict: feet flat and NO hip involvement). (~5-10 min)

 

G)  Optional/recommended: Flat footed strict muscle clean from the hip: 8s for 3 work sets (start with the bar and take small jumps from there, keep shoulder blades and traps down, keep hook, may use straps).  Focus on fast turnover/elbows high. (Strict: feet flat and NO hip involvement).  (~5-10 min)

 

H) Upper body & Core Auxiliary: (~60 min)

A1) Bench Press: 5s x3-5 work sets
A2) Barbell Rows:  5s x3-5 work sets (3 sec pause at chest/torso)
B1) BB Military Press 5s x 3-5 sets
B2) Pullups: 5s x3-5 work sets (3 sec pause at chin)
C1) Bar Dips: 5s x3-5 work sets (3 sec lockout each rep)
C2) Chest Supported Bilateral DB Rows: 5s x3-5 work sets (w/3 sec lockout on each)

 

D)     Abs: (~5-10 min):

a.       Hanging Leg Raises: x10-15×2-3 sets

b.      Wheel Rolls: x10-15×2-3 sets

c.       Plank Circuit: front (30-60s), side (15-30s), side (*15-30s) (*may add weight as able)x2-3 rounds

**On strength work: may do-after top RM sets across at same weight w/no less  than 1-2 reps less or -5-10%).
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