Team LAB 5/16/15 Saturday, Wave 3a of 4a, Week 1of 3

by | May 16, 2015 | Team LAB Workouts

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Team LAB 5/16/15 Saturday, Wave 3a of 4a, Week 1of 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!

OPTIONAL: May C&J first (if it has been down/you want to prioritize it) and perform Snatch 321 and Snatch wave 2 together after C&J.

  1. A) Snatch: to top x3,x2,x1(*match or beat Monday) (~30 min) (May round up or down on %. Basically, work to top x3, x2, x1)
  • After respective ABC drills w/bar & technique plates. (May round % up or down as needed).
  • 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
  • 40% x3 full OR 3pp full, 2pp full, No pause full = 3 reps
    1. 50% x 3
    2. 60% x 3
    3. 70% x 3
    4. 80% x 2-3
    5. 85% x 2-3
    6. ~88-90% x 1-2
    7. ~91-95% x1-2
    8. ~94%-100%+ x1…(find top single: 3 miss limit or coaches call)
  1. C&J: to top x3+1,x2+1,x1+1 and 3 back off C&J Singles (90s-2 min rest on back offs) (Aim to match or beat Monday). (~20 min)(May round up or down on %. Basically, work to top x3, x2, x1)
  2. After respective ABC drills w/bar & technique plates. (May round % up or down as needed).
  3. 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
  4. 40% x3 full OR 3pp full, 2pp full, No pause full = 3 reps
    • 50% x 3+1
    • 60% x 3+1
    • 70% x 3+1
    • 80% x 2-3+1
    • 85% x 2-3+1
    • ~88-90% x 1-2+1
    • ~91-95% x1-2
    • ~94%-100%+ x1+1…(find top single: 3 miss limit or coaches call)(if missing jerks: still work to top clean.
  5. Then: back off C&J @90% of top C&J make for 1+1 x3 sets) (90s-2 min rest).
  6. Snatch wave 2: 1s x7-10 (60s rests & start count at ~90-95%, if make 3 in a row, go up, if miss 3 in a row drop down by 10% or 10kg and build back up) (~20 -30 min)
  7. D) Back Squat: to top 3,2,1 (~15 min) (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.
  8. E) Front Squats: 3s x3 sets (OR x3rm, -5%x3, -10%x3, OR x3rm, then set 2: 2+ reps, then set 3: 1+ reps) Optional back off speed sets: -10% from top set x3, -20% from top set x3. (~15 min)
  9. F) Pause Back Squat: to top 3,2,1 (‘loose build up’: don’t push the 3 & 2 as hard as the 1)(example: 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) (~15 min)
  10. G) ClDeads: 3s x3 sets (OR x3rm, -5%x3, -10%x3, OR x3rm, then set 2: 2+ reps, then set 3: 1+ reps) (~15 min)
  11. H) Low Back: Barbell Sweeping Back Extensions x8-10 reps x3 sets w/brief pause at the top (or just regular barbell back extensions)

*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). Also, for Saturday may do lifts in AM and squats in PM.                                                                                                                

*May do pulls after oly lifts or squats.                                                                                                                                  

 

Level 2: (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!

OPTIONAL: May C&J first (if it has been down/you want to prioritize it) and perform Snatch 321 and Snatch wave 2 together after C&J.

  1. A) Snatch: to top x3,x2,x1(*match or beat Monday) (~30 min) (May round up or down on %. Basically, work to top x3, x2, x1)
  • After respective ABC drills w/bar & technique plates. (May round % up or down as needed).
  • 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
  • 40% x3 full OR 3pp full, 2pp full, No pause full = 3 reps
  • 50% x 3
  • 60% x 3
  • 70% x 3
  • 80% x 2-3
  • 85% x 2-3
  • ~88-90% x 1-2
  • ~91-95% x1-2
  • ~94%-100%+ x1…(find top single: 3 miss limit or coaches call)
  1. C&J: to top x3+1,x2+1,x1+1 and 3 back off C&J Singles (90s-2 min rest on back offs) (Aim to match or beat Monday). (~20 min)(May round up or down on %. Basically, work to top x3, x2, x1)
  2. After respective ABC drills w/bar & technique plates. (May round % up or down as needed).
  3. 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
  4. 40% x3 full OR 3pp full, 2pp full, No pause full = 3 reps
    1. 50% x 3+1
    2. 60% x 3+1
    3. 70% x 3+1
    4. 80% x 2-3+1
    5. 85% x 2-3+1
    6. ~88-90% x 1-2+1
    7. ~91-95% x1-2
    8. ~94%-100%+ x1+1…(find top single: 3 miss limit or coaches call)(if missing jerks: still work to top clean.
  5. Then: back off C&J @90% of top C&J make for 1+1 x3 sets) (90s-2 min rest).
  6. Snatch wave 2: 1s x7-10 (60s rests & start count at ~90-95%, if make 3 in a row, go up, if miss 3 in a row drop down by 10% or 10kg and build back up) (~20 -30 min)
  7. D) Back Squat: to top 3,2,1 (~15 min) (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.
  8. E) Front Squats: 3s x3 sets (OR x3rm, -5%x3, -10%x3, OR x3rm, then set 2: 2+ reps, then set 3: 1+ reps) Optional back off speed sets: -10% from top set x3, -20% from top set x3. (~15 min)
  9. F) Pause Back Squat: to top 3,2,1 (‘loose build up’: don’t push the 3 & 2 as hard as the 1)(example: 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) (~15 min)
  10. G) ClDeads: 3s x3 sets (OR x3rm, -5%x3, -10%x3, OR x3rm, then set 2: 2+ reps, then set 3: 1+ reps) (~15 min)
  11. H) Low Back: Barbell Sweeping Back Extensions x8-10 reps x3 sets w/brief pause at the top (or just regular barbell back extensions)

*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). Also, for Saturday may do lifts in AM and squats in PM.                                                                                                                

*May do pulls after oly lifts or squats.                                                                                                                                   

 

Level 3: (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!

OPTIONAL: May C&J first (if it has been down/you want to prioritize it) and perform Snatch 321 and Snatch wave 2 together after C&J.

  1. A) Snatch: to top x3,x2,x1(*match or beat Monday) (~30 min) (May round up or down on %. Basically, work to top x3, x2, x1)
  • After respective ABC drills w/bar & technique plates. (May round % up or down as needed).
  • 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
  • 40% x3 full OR 3pp full, 2pp full, No pause full = 3 reps
  1. 50% x 3
  2. 60% x 3
  3. 70% x 3
  4. 80% x 2-3
  5. 85% x 2-3
  6. ~88-90% x 1-2
  7. ~91-95% x1-2
  8. ~94%-100%+ x1…(find top single: 3 miss limit or coaches call)
  9. C&J: to top x3+1,x2+1,x1+1 and 3 back off C&J Singles (90s-2 min rest on back offs) (Aim to match or beat Monday). (~20 min)(May round up or down on %. Basically, work to top x3, x2, x1)
  10. After respective ABC drills w/bar & technique plates. (May round % up or down as needed).
  11. 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
  12. 40% x3 full OR 3pp full, 2pp full, No pause full = 3 reps
    1. 50% x 3+1
    2. 60% x 3+1
  • 70% x 3+1
  1. 80% x 2-3+1
  2. 85% x 2-3+1
  3. ~88-90% x 1-2+1
  • ~91-95% x1-2
  • ~94%-100%+ x1+1…(find top single: 3 miss limit or coaches call)(if missing jerks: still work to top clean.
  1. Then: back off C&J @90% of top C&J make for 1+1 x3 sets) (90s-2 min rest).
  2. Snatch wave 2: 1s x7-10 (60s rests & start count at ~90-95%, if make 3 in a row, go up, if miss 3 in a row drop down by 10% or 10kg and build back up)(~20 -30 min)
  3. D) Back Squat: to top 3,2,1 (~15 min) (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.
  4. E) Front Squats: 3s x3 sets (OR x3rm, -5%x3, -10%x3, OR x3rm, then set 2: 2+ reps, then set 3: 1+ reps) Optional back off speed sets: -10% from top set x3, -20% from top set x3. (~15 min)
  5. F) Pause Back Squat: to top 3,2,1 (‘loose build up’: don’t push the 3 & 2 as hard as the 1)(example: 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) (~15 min)
  6. G) Cl Deads: 3s x3 sets (OR x3rm, -5%x3, -10%x3, OR x3rm, then set 2: 2+ reps, then set 3: 1+ reps) (~15 min)
  7. H) Low Back: Barbell Sweeping Back Extensions x8-10 reps x3 sets w/brief pause at the top (or just regular barbell back extensions)

*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). Also, for Saturday may do lifts in AM and squats in PM.                                                                                                                

*May do pulls after oly lifts or squats.                                                                                                                                   

*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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