Team LAB- 4/7/14-Monday
*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: Wave 4/4, Week 1/3 (match or beat last week/past numbers)
A) Snatch x1s x7-10 (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)
B) Optional Snatch Auxiliary: (pick based on needs): Hang snatch, Snatch from blocks (knee or high hang), pause @ knee, or back offs at ~80%+: 1s x3+ OR 321 (15 min)
C) Snatch Pulls (or Aux.): 4 up, 1 down: ~100%x3,~105-110%x2-3, ~110-115%x2-3, ~115-120%x1-3, ~105-110%x1-3 (optional: rep 1: 3pp, rep 2: 2pp, rep 3: 0p OR all: 3pp or 2pp/p@k) (~15 min)
D) Front Squat: to top x3,x2,x1 w/optional Pause Front Squat: x1 or x3,x2,x1 (if need to heal up legs go with x1)(~20-30 min)
E) Low Back: Hypers &/or reverse hypers x10-15 x3 sets (~10 min)
F)
Level 2: Wave 4/4, Week 1/3 (match or beat last week/past numbers)
A) Snatch x1s x7-10 (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)
B) Snatch Pulls (or Aux.): 4 up, 1 down: ~100%x3,~105-110%x2-3, ~110-115%x2-3, ~115-120%x1-3, ~105-110%x1-3 (optional: rep 1: 3pp, rep 2: 2pp, rep 3: 0p OR all: 3pp or 2pp/p@k) (~15 min)
C) 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)
D) Clean Pulls (or Aux.): 4 up, 1 down: ~100%x3,~105-110%x2-3, ~110-115%x2-3, ~115-120%x1-3, ~105-110%x1-3 (optional: rep 1: 3pp, rep 2: 2pp, rep 3: 0p OR all: 3pp or 2pp/p@k) (~15 min)
E) Front Squat: to top x3,x2,x1 w/optional Pause Front Squat: x1 or x3,x2,x1 (if need to heal up legs go with x1)(~20-30 min)
F) Low Back: Hypers &/or reverse hypers x10-15 x3 sets (~10 min)
| *May do pulls after oly lifts or squats |
Level 3: Wave 4/4, Week 1/3 (match or beat last week/past numbers)
A) Snatch x1s x7-10 (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)
B) 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)
C) Front Squat: to top x3,x2,x1 w/optional Pause Front Squat: x1 or x3,x2,x1 (if need to heal up legs go with x1)(~20-30 min)
D) Snatch Pulls (or Aux.): 4 up, 1 down: ~100%x3,~105-110%x2-3, ~110-115%x2-3, ~115-120%x1-3, ~105-110%x1-3 (optional: rep 1: 3pp, rep 2: 2pp, rep 3: 0p OR all: 3pp or 2pp/p@k) (~15 min)
E) Clean Pulls (or Aux.): 4 up, 1 down: ~100%x3,~105-110%x2-3, ~110-115%x2-3, ~115-120%x1-3, ~105-110%x1-3 (optional: rep 1: 3pp, rep 2: 2pp, rep 3: 0p OR all: 3pp or 2pp/p@k) (~15 min)
F) Low Back: Hypers &/or reverse hypers x10-15 x3 sets (~10 min)
| *May do pulls after oly lifts or squats |
CF Comp-Wave 4/4, Week 1/3 (match or beat last week/past numbers) (Note: Lift % based on top classical lifts. Work sets listed only)
| A) Snatch x1s x7-10 (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) |
| B) 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) |
| C) Front Squat: to top x3,x2,x1 w/optional Pause Front Squat: x1 or x3,x2,x1 (if need to heal up legs go with x1)(~20-30 min) |
| D) Snatch Pull-4 up, 1 down: ~100%x3,~105-110%x2-3, ~110-115%x2-3, ~115-120%x1-3, ~105-110%x1-3 (optional: rep 1: 3pp, rep 2: 2pp, rep 3: 0p OR all: 3pp or 2pp/p@k) (~15 min) |
| E) Clean Pull-4 up, 1 down: ~100%x3,~105-110%x2-3, ~110-115%x2-3, ~115-120%x1-3, ~105-110%x1-3 (optional: rep 1: 3pp, rep 2: 2pp, rep 3: 0p OR all: 3pp or 2pp/p@k) (~15 min) |
| F) Low Back: Hypers &/or reverse hypers x10-15 x3 sets (~10 min) |
| *May do pulls after oly lifts or squats |
