Team LAB 4/9/15 Thursday, Wave 1a of 4a, Week 2 of 3 Level 3

by | Apr 9, 2015 | Team LAB: Level 3 (workouts)

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Team LAB 4/9/15 Thursday, Wave 1a of 4a, Week 2 of 3 

(Note: Lift % based on top classical lifts.  In some cases Work sets listed only)

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

Level 1, 2, and 3: (match or beat last week/past numbers)

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: Rep 1: Hip/Power position-static position, no down & up momentum, Rep 2: Hang at knees-down & up action starting upright, come down to knee, then go , Rep 3: Floor-full lift from floor w/smooth tempo).
NOTE: just bar and technique plates.  If use weight: no more than 40%.
1) Snatch:  3 Part Top Down (starting in hang position): Rep 1: Hip/Power position, Rep 2: Hang at knees , Rep 3: Floor (full snatch)
NOTE: just bar and technique plates.  If use weight: no more than 40%.
2) Clean:  3 Part Top Down (starting in hang position): Rep 1: Hip/Power position, Rep 2: Hang at knees , Rep 3: Floor (full clean)(optional: can power jerk last rep)

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

Plan A:

  1. Clean Sotts (jerk grip) x10*3 x 3 sets (10 min)
  2. Muscle Snatch: work to top set of x5, x3, x1 (or: Muscle Snatch TO Sn Sotts: 3&3*3 x3-5 @40-50% (~10-15 min)
  3. Snatch-Pick one based on needs (30 min):
    1. Technical/recovery:
      1. Snatch w/P@K to top 3,2,1: x3 (~70-75%+), x2 (~75-80%+), x 1…(~80-85%+) (~30 min)
        1. Purpose: strengthen 1st to 2nd pull transition, smoother/patient 1st pull, recovery
      2. Pw Sn to Sn to top 1&1, then Snatch to top x1
        1. Power/speed development/transferring finish of pull from power to full/confidence.
  • 3 Part (top down) Pw Snatch: x3-5 sets at ~60%+ , (1: High hang 2: Hang at knees 3: Floor = 1 rep) OR: 3pp Snatch: x2-3 reps x5 sets at ~50-60%+ (30 min)
    1. Purpose: Consistent 2nd to 3rd pull transition, speed under the bar, segmenting this feel from hip to the floor, recovery.
  1. Snatch from blocks at knee to top x3,2,1
    1. Power/speed development in 2nd pull, speed under the bar, recovery.
  2. Speed/Consistency/Recovery: Pw Sn-to top x3, 2,1
  3. Consistency/Specific Conditioning: Sn x3,2,1 (all at 80-85%+ of Monday with NO misses)
  1. C&J-Pick one based on needs (15-20 min):
    1. 1) Technical:
      1. Hang Clean @ the Knee: to top 3,2,1 (optional Pw Jerk, no split)
        1. Purpose: Consistent 2nd to 3rd pull transition, speed under the bar, meeting the bar high with chest/elbows up fast.
      2. Hang Power Clean @ the Knee: to top 3,2,1 (optional Pw Jerk, no split)
        1. Purpose: Consistent 2nd to 3rd pull transition, speed under the bar, meeting the bar high with chest/elbows up fast,’breaking’ the bar on the decent/catch, recovery.
      3. Speed/Consistency: Pw C& Pw J 3&1, 2&1, 1&1
      4. Consistency/Specific Conditioning: Clean 321 at ~70-80% of Monday’s lifts (no more).
      5. D) Rack Jerks (if didn’t do yesterday): to top 3×3-5 sets. Work to top x3, then drop ~5-10% for 2-4 more sets. Sets/Warm-ups (% based on 3rm): 40% x3, 50% x 3, 60%x3, 70%x3, 80%x3, ~85-90% x3, 92-95%x3, ~95-100%+ x3…(keep going if good).  Then:  drop 5-10% or 5-10kg+ and 3s x2-4 more sets w/2-3 min rest.
      6. E) Optional: Jerk Support/Aux: Recoveries/Lockouts 321*3 or Jerk Drives x3x3 (if didn’t do Tuesday)

*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).

  1. F) Push Press: 10s x1-3 sets (or x10rm, -5%x2, -10%x2, OR x10rm, then set 2: 8+ reps, then set 3: 6+ reps, OR just to 10rm) (~10-15 min)
  2. G) Optional: Snatch Grip BN Push Press: 10s x1-3 sets (or x10rm, -5%x2, -10%x2, OR x10rm, then set 2: 8+ reps, then set 3: 6+ reps, OR just to 10rm) (~10-15 min)
  3. F) Optional/recommended: Snatch grip upright row to toes (w/brief pause at top of pull and on toes): 10s+ 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)
  1. G) Optional/recommended: Clean grip upright row to toes (w/brief pause at top of pull and on toes): 10s+ 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)
  1. H) Upper body & Core Auxiliary: (~60 min)

A1) DB Bench Press: 10s x3-5 work sets

A2) 1 Arm DB Rows:  10s x3-5 work sets (3 sec pause at chest/torso)(note: brace hand on rack and don’t let hips/back rotate)

B1) Standing DB Shoulder Press 10s x 3-5 sets

B2) Chin-ups: 10s x3-5 work sets (3 sec pause at chin)

C1) Overhead DB Tricep Extensions or DB Kickbacks or Cable Pushdowns: 10s x3-5 (or ~8-10+ reps) work sets (3 sec lockout each rep)

C2) Cable Back Rows: 10s x3-5 work sets (w/3 sec lockout on each)

  1. Abs: (~5-10 min):
    1. Decline Situps: x10-15×2-3 sets
    2. DB Side Bends: x8-10 x2-3 sets or Wheel Rolls: x10-15×2-3 sets
    3. Chinese planks: x30-60s w/weighted optional (back and feet on plates or bench, extend hips/squeeze butt and hold static like plank)

*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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