Team LAB 5/6/15 Wednesday, Wave 2a of 4a, Week 3 of 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!
| A) Clean & Jerk: Hang Clean to C&J, then C&J to top x1, (or, plan B: C&J to top 3+1,2+1,1+1 ~95-100% of Monday, or Plan C: Pw Cl to C&J to top 1&1, then C&J to top x1(~20 min+)1) After respective ABC drills w/bar & technique plates. (May round % up or down as needed).
2) 40% x3 Power Clean 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 1 Hang & 1 Full +Jerk 5) 60% x 1 Hang & 1 Full +Jerk 6) 70% x 1 Hang & 1 Full +Jerk 7) 80% x 1 Hang & 1 Full +Jerk 8) 85% x 1 Hang & 1 Full +Jerk 9) ~88-90% x 1+1 (unless can still perform 1 hang & 1 full…) 10) ~91-95%+ x1+1 11) ~94%-100%+ x1+1…(find top single: 3 miss limit or coaches call) 12) Optional: if hangs went well may add ~3-5+ extra hang clean singles at -10% or more from top clean form today (jerk optional). B) Clean Auxiliary: Technical Aux.(choose best): back off sets, pause @ knee, hang clean (knee or high hang), Clean from blocks (knee or high hang) all at ~80%+: 1s x3+ sets or ramp up loose 321), or 2 Part Pausing Clean Pulls: 3s x3 (~90-100%+) (~5-15 min) C) Cl Pull: ~90-100%x3 x 3-5 sets (90s-2 min rest) (~10-15 min) D) Today or Thursday: Rack Jerks to top 2×3-5 sets. Work to top x2, 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%x2-3, ~85-90% x2, 92-95%x2, ~95-100%+ x2…(keep going if good). Then: drop 5-10% or 5-10kg+ and 2s x2-4 more sets w/2-3 min rest. (note: may move jerks to after squats or Thursday) E) Back Squats: 5s x3 sets at 90-95% of Monday RM (if Monday no good may go for RM, then -5%, -10%). Optional back off speed sets: -10% from top set x10, -20% from top set x10. F) Pause Front Squats: 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) G) Optional: OH Squats: x4s x1-3 sets OR (or x4RM, -5%x4, -10%x4 OR x4rm, then set 2: 3+ reps, then set 3: 2+ reps, OR just to 4rm) (% based on top 4rm): (Bar x3-5+), ~30-40% x4-5, ~50-60% x4-5, ~75-80% x4-5, 90%x4, (~95%x4), ~ 100%x4, (~95-100%x3-4), (~90-100%x2-4).(~15-20 min). Or, Snatch or Jerk Recoveries/Lockouts 321*3 H) Snatch deads (pick one based on need/weaknesses): i. General Strength: Regular Sn DL x4rm x1-3 sets ii. Hips shooting/1st pull: Halting Snatch Deadlift x4rm*3 at knees x1-3 sets iii. Technical Precision/Posture: 3pp x3x1-3 or 3pp x321 (pause at knee and on way down too) (~10 min) I) RDLs x4s (or 8s) x1-3sets: x4s x1-3 sets OR (or x4RM, -5%x4, -10%x4 OR x4rm, then set 2: 3+ reps, then set 3: 2+ reps, OR just to 4rm) (% based on top 4rm): (Bar x3-5+), ~30-40% x4-5, ~50-60% x4-5, ~75-80% x4-5, 90%x4, (~95%x4), ~ 100%x4, (~95-100%x3-4), (~90-100%x2-4).(~15-20 min). J) Optional: BB Lunges or Split Squats: x8s x1-3 sets K) Low Back: Reverse hypers TO Hypers x5-10+ & x5-10+ of each as a combined set x 3 sets *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 rack jerks BEFORE/AFTER squats depending on priority (positions or strength?). Also, jerk supports if needed last.
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!
| L) Snatch: to top x3,x2,x1 (~95-100% of Monday) (~30 min) (May round up or down on %. Basically, work to top x3, x2, x1) (Plan B: Hang Snatch to Snatch, then to top x1 Snatch)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 11) ~94%-100%+ x1…(find top single: 3 miss limit or coaches call) M) Snatch Auxiliary: 1) 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 ramp up loose 321), or 2 Part Pausing Snatch Pulls: 3s x3 (~90-100%+) (~5-15 min) N) Clean & Jerk: Hang Clean to C&J, then C&J to top x1, (or, plan B: C&J to top 3+1,2+1,1+1 ~95-100% of Monday, or Plan C: Pw Cl to C&J to top 1&1, then C&J to top x1(~20 min+) 1) After respective ABC drills w/bar & technique plates. (May round % up or down as needed). 2) 40% x3 Power Clean 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 1 Hang & 1 Full +Jerk 5) 60% x 1 Hang & 1 Full +Jerk 6) 70% x 1 Hang & 1 Full +Jerk 7) 80% x 1 Hang & 1 Full +Jerk 8) 85% x 1 Hang & 1 Full +Jerk 9) ~88-90% x 1+1 (unless can still perform 1 hang & 1 full…) 10) ~91-95%+ x1+1 11) ~94%-100%+ x1+1…(find top single: 3 miss limit or coaches call) 12) Optional: if hangs went well may add ~3-5+ extra hang clean singles at -10% or more from top clean form today (jerk optional). O) Clean Auxiliary: 1) Technical Aux.(choose best): back off sets, pause @ knee, hang clean (knee or high hang), Clean from blocks (knee or high hang) all at ~80%+: 1s x3+ sets or ramp up loose 321), or 2 Part Pausing Clean Pulls: 3s x3 (~90-100%+) (~5-15 min) P) Today or Thursday: Rack Jerks to top 2×3-5 sets. Work to top x2, 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%x2-3, ~85-90% x2, 92-95%x2, ~95-100%+ x2…(keep going if good). Then: drop 5-10% or 5-10kg+ and 2s x2-4 more sets w/2-3 min rest. (note: may move jerks to after squats or Thursday) Q) Back Squats: 5s x3 sets at 90-95% of Monday RM (if Monday no good may go for RM, then -5%, -10%). Optional back off speed sets: -10% from top set x10, -20% from top set x10. R) Pause Front Squats: 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) S) Optional: OH Squats: x4s x1-3 sets OR (or x4RM, -5%x4, -10%x4 OR x4rm, then set 2: 3+ reps, then set 3: 2+ reps, OR just to 4rm) (% based on top 4rm): (Bar x3-5+), ~30-40% x4-5, ~50-60% x4-5, ~75-80% x4-5, 90%x4, (~95%x4), ~ 100%x4, (~95-100%x3-4), (~90-100%x2-4).(~15-20 min). Or, Snatch or Jerk Recoveries/Lockouts 321*3 T) Snatch deads (pick one based on need/weaknesses): i. General Strength: Regular Sn DL x4rm x1-3 sets ii. Hips shooting/1st pull: Halting Snatch Deadlift x4rm*3 at knees x1-3 sets iii. Technical Precision/Posture: 3pp x3x1-3 or 3pp x321 (pause at knee and on way down too) (~10 min) U) RDLs x4s (or 8s) x1-3sets: x4s x1-3 sets OR (or x4RM, -5%x4, -10%x4 OR x4rm, then set 2: 3+ reps, then set 3: 2+ reps, OR just to 4rm) (% based on top 4rm): (Bar x3-5+), ~30-40% x4-5, ~50-60% x4-5, ~75-80% x4-5, 90%x4, (~95%x4), ~ 100%x4, (~95-100%x3-4), (~90-100%x2-4).(~15-20 min). V) Optional: BB Lunges or Split Squats: x8s x1-3 sets W) Low Back: Reverse hypers TO Hypers x5-10+ & x5-10+ of each as a combined set x 3 sets *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 rack jerks BEFORE/AFTER squats depending on priority (positions or strength?). Also, jerk supports if needed last.
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!
| A) Snatch: to top x3,x2,x1 (~95-100% of Monday) (~30 min) (May round up or down on %. Basically, work to top x3, x2, x1) (Plan B: Hang Snatch to Snatch, then to top x1 Snatch)a. After respective ABC drills w/bar & technique plates. (May round % up or down as needed).
b. 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 c. 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) B) Clean & Jerk: Hang Clean to C&J, then C&J to top x1, (or, plan B: C&J to top 3+1,2+1,1+1 ~95-100% of Monday, or Plan C: Pw Cl to C&J to top 1&1, then C&J to top x1(~20 min+) a) After respective ABC drills w/bar & technique plates. (May round % up or down as needed). b) 40% x3 Power Clean 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 c) 40% x3 full OR 3pp full, 2pp full, No pause full = 3 reps d) 50% x 1 Hang & 1 Full +Jerk e) 60% x 1 Hang & 1 Full +Jerk f) 70% x 1 Hang & 1 Full +Jerk g) 80% x 1 Hang & 1 Full +Jerk h) 85% x 1 Hang & 1 Full +Jerk i) ~88-90% x 1+1 (unless can still perform 1 hang & 1 full…) j) ~91-95%+ x1+1 k) ~94%-100%+ x1+1…(find top single: 3 miss limit or coaches call) l) Optional: if hangs went well may add ~3-5+ extra hang clean singles at -10% or more from top clean form today (jerk optional). C) 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). D) Today or Thursday: Rack Jerks to top 2×3-5 sets. Work to top x2, 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%x2-3, ~85-90% x2, 92-95%x2, ~95-100%+ x2…(keep going if good). Then: drop 5-10% or 5-10kg+ and 2s x2-4 more sets w/2-3 min rest. (note: may move jerks to after squats or Thursday) E) Back Squats: 5s x3 sets at 90-95% of Monday RM (if Monday no good may go for RM, then -5%, -10%). Optional back off speed sets: -10% from top set x10, -20% from top set x10. F) Pause Front Squats: 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) G) Optional: OH Squats: x4s x1-3 sets OR (or x4RM, -5%x4, -10%x4 OR x4rm, then set 2: 3+ reps, then set 3: 2+ reps, OR just to 4rm) (% based on top 4rm): (Bar x3-5+), ~30-40% x4-5, ~50-60% x4-5, ~75-80% x4-5, 90%x4, (~95%x4), ~ 100%x4, (~95-100%x3-4), (~90-100%x2-4).(~15-20 min). Or, Snatch or Jerk Recoveries/Lockouts 321*3 H) Snatch deads (pick one based on need/weaknesses): i. General Strength: Regular Sn DL x4rm x1-3 sets ii. Hips shooting/1st pull: Halting Snatch Deadlift x4rm*3 at knees x1-3 sets iii. Technical Precision/Posture: 3pp x3x1-3 or 3pp x321 (pause at knee and on way down too) (~10 min) I) RDLs x4s (or 8s) x1-3sets: x4s x1-3 sets OR (or x4RM, -5%x4, -10%x4 OR x4rm, then set 2: 3+ reps, then set 3: 2+ reps, OR just to 4rm) (% based on top 4rm): (Bar x3-5+), ~30-40% x4-5, ~50-60% x4-5, ~75-80% x4-5, 90%x4, (~95%x4), ~ 100%x4, (~95-100%x3-4), (~90-100%x2-4).(~15-20 min). J) Optional: BB Lunges or Split Squats: x8s x1-3 sets K) Low Back: Reverse hypers TO Hypers x5-10+ & x5-10+ of each as a combined set x 3 sets *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 rack jerks BEFORE/AFTER squats depending on priority (positions or strength?). Also, jerk supports if needed last.
