Team LAB 5/19/14-Monday
A) Snatch to top 3, 2, 1 (~80-85%+ x3, ~90-95%+ x2, ~95%-100+ x1)(~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.): 100%x3 x 5 sets (90s-2 min rest) (optional: rep 1: 3pp, rep 2: 2pp, rep 3: 0p OR all: 3pp or 2pp/p@k) (~15 min) OR 2 Part Pausing Snatch Pulls: 3s x3 (~90-100%+), Hang snatch (knee or high hang), Snatch from blocks (knee or high hang), pause @ knee, or back offs at ~80%+: 1s x3 or 321 (15 min)
D) Front Squat- 3s x3, then option of: P. F Sq 321, Front Squat + Jerk 3+1, 2+1, 1+1 OR Pausing Front Squat + Jerk 3+1, 2+1, 1+1 (~20 min) (~20 min)
E) Sn Balance: 321 or wk 1: 3sx1-3, wk 2: 2s x1-3, wk 3: 321 (for straight sets may do back offs of -5%, -10%) (~15 min)
F) Optional: GMs x5s x3
G) Low Back: Hypers &/or reverse hypers (~5-10 min)
Level 2: Wave 2, Week 1/3 (match or beat last week/past numbers)
A) Snatch to top 3, 2, 1 (~80-85%+ x3, ~90-95%+ x2, ~95%-100+ x1)(~30 min)
B) Snatch Pulls (or Aux.): 100%x3 x 5 sets (90s-2 min rest) (optional: rep 1: 3pp, rep 2: 2pp, rep 3: 0p OR all: 3pp or 2pp/p@k) (~15 min) OR 2 Part Pausing Snatch Pulls: 3s x3 (~90-100%+), Hang snatch (knee or high hang), Snatch from blocks (knee or high hang), pause @ knee, or back offs at ~80%+: 1s x3 or 321 (15 min)
C) C&J: 3+1, 2+1,1+1 (~80-85%+ x3, ~90-95%+ x2, ~95%-100+ x1) (or Pull, Cl, Fsq, Jerk w/pause*3) (~20 min)
D) Clean Pulls (or Aux.): ~90-100%x3 x 5 sets (90s-2 min rest) (optional: rep 1: 3pp, rep 2: 2pp, rep 3: 0p OR all: 3pp or 2pp/p@k) (~15 min) OR 2 Part Pausing Clean Pulls: 3s x3 (~90-100%+), Hang clean (knee or high hang), Clean from blocks (knee or high hang), pause @ knee, or back offs at ~80%+: 1s x3 or 321 (~5-15 min)
E) Front Squat- 3s x3, then option of: P. F Sq 321, Front Squat + Jerk 3+1, 2+1, 1+1 OR Pausing Front Squat + Jerk 3+1, 2+1, 1+1 (~20 min) (~20 min)
F) Sn Balance: 321 or wk 1: 3sx1-3, wk 2: 2s x1-3, wk 3: 321 (for straight sets may do back offs of -5%, -10%) (~15 min)
G) Optional: GMs x5s x3
H) Low Back: Hypers &/or reverse hypers (~5-10 min)
*May do pulls after oly lifts or squats
**May do snatch balances/OH squats 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%).
Level 3: Wave 2, Week 1/3 (match or beat last week/past numbers)
A) Snatch to top 3, 2, 1(~80-85%+ x3, ~90-95%+ x2, ~95%-100+ x1) (~30 min)
B) C&J: 3+1, 2+1,1+1 (~80-85%+ x3, ~90-95%+ x2, ~95%-100+ x1)(or Pull, Cl, Fsq, Jerk w/pause*3) (~20 min)
C) Front Squat- 3s x3, then option of: P. F Sq 321, Front Squat + Jerk 3+1, 2+1, 1+1 OR Pausing Front Squat + Jerk 3+1, 2+1, 1+1 (~20 min) (~20 min)
D) Sn Balance: 321 or wk 1: 3sx1-3, wk 2: 2s x1-3, wk 3: 321 (for straight sets may do back offs of -5%, -10%) (~15 min)
E) Sn Pull: 100%x3 x 5 sets (90s-2 min rest) (optional: rep 1: 3pp, rep 2: 2pp, rep 3: 0p OR all: 3pp or 2pp/p@k) (~15 min)
F) Cl Pull: ~90-100%x3 x 5 sets (90s-2 min rest) (~15 min)
G) Optional: GMs x5s x3
H) Low Back: Hypers &/or reverse hypers (~5-10 min)
*May do pulls after oly lifts or squats
**May do snatch balances/OH squats 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%).
CF Comp-Wave 2, Week 1/3 (match or beat last week/past numbers)(Note: Lift % based on top classical lifts. Work sets listed only)
A) Snatch to top 3, 2, 1 (~80-85%+ x3, ~90-95%+ x2, ~95%-100+ x1)(~30 min)
B) C&J: 3+1, 2+1,1+1 (~80-85%+ x3, ~90-95%+ x2, ~95%-100+ x1)(or Pull, Cl, Fsq, Jerk w/pause*3) (~20 min)
C) Front Squat- 3s x3, then option of: P. F Sq 321, Front Squat + Jerk 3+1, 2+1, 1+1 OR Pausing Front Squat + Jerk 3+1, 2+1, 1+1 (~20 min) (~20 min)
D) Sn Balance: 321 or wk 1: 3sx1-3, wk 2: 2s x1-3, wk 3: 321 (for straight sets may do back offs of -5%, -10%) (~15 min)
E) Sn Pull: 100%x3 x 5 sets (90s-2 min rest) (optional: rep 1: 3pp, rep 2: 2pp, rep 3: 0p OR all: 3pp or 2pp/p@k) (~15 min)
F) Cl Pull: ~90-100%x3 x 5 sets (90s-2 min rest) (~15 min)
G) Optional: GMs x5s x3
H) Low Back: Hypers &/or reverse hypers (~5-10 min)
*May do pulls after oly lifts or squats**May do snatch balances/OH squats 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%).
