Team LAB 5/11/15 Monday, Wave 3a of 4a, Week 1 of 3 Level 1

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!

1. Snatch: to top x3,x2,x1x7-10 singles (60s restson singles after re-setting the bar& start count at ~90-95%, if make 3 in a row, go up (unless coach tells you to go up), if miss 3 in a row drop down by 10% or 10kg and build back up. Goal is to make lifts but if a big one is there go for it).

(~30 min) (May round up or down on %. Basically, work to top x3, x2, x1)

1. After respective ABC drills w/bar & technique plates. (May round % up or down as needed).
2. 40% x3 Power Snatch OR 3pp pw, 2pp pw, No pause pw = 3 reps 40% x3 Power TO Squat OR  3pp pw TO squat, 2pp pw TO squat, No pause pw TO squat = 3 reps
3. 40% x3 full OR 3pp full, 2pp full, No pause full = 3 reps
4. 50% x 3
5. 60% x 3
6. 70% x 3
7. 80% x 2-3
8. 85% x 2-3
9. ~88-90% x 1-2
10. ~91-95+% x1-2, or start singles: x1x7-10 sets (60s rests). If make 3 in a row, go up (unless coach tells you to go up), if miss 3 in a row drop down by 10% or 10kg and build back up.  Goal is to make lifts but if a big one is there go for it).
11. Snatch Pulls or Auxiliary:
    1. 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)
12. Technical Aux.(choose best): back off sets, pause @ knee, hang snatch (knee or high hang), snatch from blocks (knee or high hang) all at ~80%+: 1s x3+ sets or ram up loose 321), or 2 Part Pausing Snatch Pulls: 3s x3 (~90-100%+) (~5-15 min)
13. Front Squat: to top 3,2,1(~15 min)
    1. Based on lifters needs pick-‘hard build up’: push the 3,2,1 to a top or ‘loose build up’: don’t push the 3 & 2 as hard as the 1)(examples: ‘hard’-work to 3rm, add ~5% x2, add ~5% x1, if feeling good add ~5% x1, or ‘loose’:x3 @~80-85% of top x1, x2@~85-90% of top x1, x1@~90-95%of top x1, and if feeling good: x1@~100%+ of top x1). Note: Yes, after you hit your top x3, you can do multiple sets of 2s and 1s while ramping up.
14. Back Squat: to 3rm (~15 min):
    1. to 3rm (% based on top 3rm): (Bar x3-5+), ~30-40% x3, ~50-60% x3, ~75-80% x3, 90%x3, (~95%x3), ~ 100%x3 (~15 min)
15. Optional/recommended: Sn Balance (or Sn Grip OH Squat-or can do these Wednesday): x3,2,1 or 1s x3 OR (or x1RM, -5%x1, -10%x1) (% based on top 1rm): (Bar x3-5+), ~30-40% x3, ~50-60% x3, ~75-80% x1-3, 90%x1-2, (~95%x1-2), ~ 100%x1, (~95-100%x1), (~90-100%x1).(~15-20 min).
16. Snatch Grip RDL: 3s x1-3 OR (or x3RM, -5%x3, -10%x3OR x3rm, then set 2: 2+ reps, then set 3: 1+ reps, OR just to 3rm) (% based on top 3rm): (Bar x3-5+), ~30-40% x3, ~50-60% x3, ~75-80% x3, 90%x3, (~95%x3), ~ 100%x3, (~95-100%x2-3), (~90-100%x1-3).(~15-20 min).
17. Low Back: Barbell or (2) Dumbbell Back Extensions/hypers x8-10 x 3 sets (Or, bare minimum of bodyweight hypers  x10-15 x3 sets (~10 min)

*If squats/legs are main weakness: 1) Squat in AM and rest of workout in PM (try to spread by at least 4 hours).  2) Squat first (with the exception of some phases, rep schemes, and days of the week-check with coach).               

*May do pulls after oly lifts or squats.                                                                                                                                   *May do snatch balances/OH squats BEFORE/AFTER squats depending on priority (positions or strength?)            

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