Team LAB-5/30/13-Wednesday
Level 1: Week 1 out of 3 (match or beat last week/past numbers)
A) Clean: x1rm or x321(30 min)
B) Aux. Work-Clean from high blocks @knee OR High Hang Clean: 3sx3 (15 min)
C) 3 Part Pausing Clean Pull: 3s x 3 (5-10 min) D) Rack Jerks: 3sx3 (15 min) (w/up w/BN Split Press x3-5*3 x 3 TO drop jumps 3×3)(15 min) (optional: Jerk Supports/Recoveries ramp up to top x3*3)
E) Back Squat x3,5,7,9-f (x3rm, -5% for 5, -5% for 7, -5% for 9-f) (20-30min) (Optional *after squats): Speed ATG Squat (emphasize rebound): 2-3×3 w/~50-80%+) F) Optional: RDL OR SN DL 5s x 3 (15 min)
G) Reverse Hypers: 10-15×3 (5 min)
Level 2: Week 1 out of 3 (match or beat last week/past numbers)
A) Snatch: x1rm (30 minutes)
B) Aux. Work-Snatch Pulls: 3s x 3 OR High Hang Snatch: 3s x3 OR Snatch from high blocks: 3sx3 (10-15 min)
C) Clean & Jerk: x1rm (20 min)
D) Aux. Work: Clean Pulls: 3s x 3 OR High Hang Clean: 3sx3 OR Clean from high blocks: 3sx3 (10-15 min)
E) Rack Jerks: 3sx3 (15 min) (optional: Jerk Supports/Recoveries ramp up to top x3*3)
F) Back Squat x3,5,7,9-f (x3rm, -5% for 5, -5% for 7, -5% for 9-f) (20-30min) (Optional *after squats): Speed ATG Squat (emphasize rebound): 2-3×3 w/~50-80%+ OR ¼ Front Squats in rack x3rm G) Optional: RDL OR SN DL 5s x 3 (15 min)
H) Reverse Hypers: 10-15×3 (5 min)
Level 3: Week 1 out of 3 (match or beat last week/past numbers) A) Snatch: x1rm (30 minutes)
B) Snatch pulls: 100%x3, 105%x3, 110%x3 (5-10min)
C) Clean & Jerk: x1rm (20 min)
D) Clean pulls: 100%x3, 105%x3, 110%x3 (5-10min)
E) Rack Jerks: 3sx3 (15 min)
F) Back Squat x3,5,7,9-f (x3rm, -5% for 5, -5% for 7, -5% for 9-f) (20-30min) (Optional *after squats): Speed ATG Squat (emphasize rebound): 2-3×3 w/~50-80%+ OR ¼ Front Squats in rack x3rm G) Optional: RDL OR SN DL 5s x 3 (15 min)
H) Reverse Hypers: 10-15×3 (5 min)
*note: Level 3: may perform pulls &/or Rack jerk after/before squats if needed
