Team LAB 6/10/15 Wednesday, Wave 4a of 4a, Week 2 of 3

Level 1: (match or beat last week/past numbers)

1. A) Clean & Jerk (cluster series): *note: may adjust weight/% to match your typical warm up/ramp up

-3 Rep Cluster set (30-60s rest between) (~70%) (1 rep = 1 C&J, will perform 3 C&J as 1 set but w/~30-60s between each rep)

-2 Rep Cluster set (60s rest between) (~80%) (1 rep = 1 C&J)

-1 C&J (~85%)

-1 C&J (~90%)

-If feeling good: 1 C&J (~95%)

-If still feeling good, will take another single or 2. THEN-optional, but recommended, back off sets with 1&1×3 @~90%of top 1&1 (rest 90s to 2 min) (*Note: top C&J will ‘usually’ be about 90-95% of Monday’s best) (~20-30 min)

1. B) Optional Clean Auxiliary or pulls: (pick based on needs): Hang clean (knee or high hang), Clean from blocks (knee or high hang), pause @ knee, or back offs at ~80%+: 1s x3+ OR 321 (15 min)ORClean Pulls (or Aux.): ~90-100%x 2-3 reps x 3-5 sets (90s-2 min rest) (~15 min)
2. D) Today or Thursday (optional): Rack Jerks: 321 (15 min) (w/up w/BN Split Press x3-5*3 TO drop jumps/air jerk for 3 sets)-(optional: Jerk supports/recoveries-ramp up to top x3*3)
3. Back Squats: 2s x3 sets at 90-95% of Monday RM (if Monday no good may go for RM, then -5%, -10%).
4. Pause Front Squats: to top 3,2,1
5. Optional: OH Squats/Sn balances: x2RM, -5%x2, -10%x2 or BN Thrusters: 321 or wk 1: 3sx1-3, wk 2: 2s x1-3, wk 3: 321 (for straight sets may do back offs of -5%, -10%) or Recoveries/Lockouts 321*3
6. Sn deads (pick one based on need/weaknesses): Halting Snatch Deadlift x2rm x1-3 sets, Regular Sn DL x2rm x1-3 sets, 3pp x3x1-3 or 3pp x321 (pause at knee and on way down too) (~10 min)
7. Optional: RDLs or GMs x3s x3sets
8. BB Lunges or Split Squats: x3s x1-3 sets
9. Low Back: Reverse hypers&/or hypers x10-15x 3 sets

 

 

Level 2: (match or beat last week/past numbers)

A) Snatch x1s x7-10 (60s rests & start count at ~90-95%, if miss 3 in a row drop down by 10% or 10kg and build back up. *Note: these will ‘usually‘ be about 95% of Monday’s best) (~30 min)

B) Clean & Jerk (cluster series): *note: may adjust weight/% to match your typical warm up/ramp up -3 Rep Cluster set (30-60s rest between) (~70%) (1 rep = 1 C&J, will perform 3 C&J as 1 set but w/~30-60s between each rep) -2 Rep Cluster set (60s rest between) (~80%) (1 rep = 1 C&J) -1 C&J (~85%) -1 C&J (~90%) -If feeling good: 1 C&J (~95%) -If still feeling good, will take another single or 2. THEN-optional, but recommended, back off sets with 1&1×3 @~90%of top 1&1 (rest 90s to 2 min) (*Note: top C&J will ‘usually’ be about 90-95% of Monday’s best) (~20-30 min) C)  Today or Thursday (optional): Rack Jerks: 321 (15 min)

D)Back Squats: 2s x3 sets at 90-95% of Monday RM (if Monday no good may go for RM, then -5%, -10%).E)Pause Front Squats: to top 3,2,1 F) Optional: OH Squats/Sn balances: x2RM, -5%x2, -10%x2 or BN Thrusters: 321 or wk 1: 3sx1-3, wk 2: 2s x1-3, wk 3: 321 (for straight sets may do back offs of -5%, -10%)  or Recoveries/Lockouts 321*3 G) Sn deads (pick one based on need/weaknesses): Halting Snatch Deadlift x2rm x1-3 sets, Regular Sn DL x2rm x1-3 sets, 3pp x3x1-3 or 3pp x321 (pause at knee and on way down too) (~10 min) H) Optional: RDLs or GMs x3s x3sets I)BB Lunges or Split Squats: x3s x1-3 sets J)Low Back: Reverse hypers&/or hypers x10-15x 3 sets

Level 3: (match or beat last week/past numbers)

A) Snatch x1s x7-10 (60s rests & start count at ~90-95%, if miss 3 in a row drop down by 10% or 10kg and build back up. *Note: these will ‘usually‘ be about 95% of Monday’s best) (~30 min)

B) Clean & Jerk (cluster series): *note: may adjust weight/% to match your typical warm up/ramp up -3 Rep Cluster set (30-60s rest between) (~70%) (1 rep = 1 C&J, will perform 3 C&J as 1 set but w/~30-60s between each rep) -2 Rep Cluster set (60s rest between) (~80%) (1 rep = 1 C&J) -1 C&J (~85%) -1 C&J (~90%) -If feeling good: 1 C&J (~95%) -If still feeling good, will take another single or 2. THEN-optional, but recommended, back off sets with 1&1×3 @~90%of top 1&1 (rest 90s to 2 min) (*Note: top C&J will ‘usually’ be about 90-95% of Monday’s best) (~20-30 min) C)  Today or Thursday (optional): Rack Jerks: 321 (15 min)

D)Back Squats: 2s x3 sets at 90-95% of Monday RM (if Monday no good may go for RM, then -5%, -10%).E)Pause Front Squats: to top 3,2,1 F) Optional: OH Squats/Sn balances: x2RM, -5%x2, -10%x2 or BN Thrusters: 321 or wk 1: 3sx1-3, wk 2: 2s x1-3, wk 3: 321 (for straight sets may do back offs of -5%, -10%)  or Recoveries/Lockouts 321*3 G) Sn deads (pick one based on need/weaknesses): Halting Snatch Deadlift x2rm x1-3 sets, Regular Sn DL x2rm x1-3 sets, 3pp x3x1-3 or 3pp x321 (pause at knee and on way down too) (~10 min) H) Optional: RDLs or GMs x3s x3sets I)BB Lunges or Split Squats: x3s x1-3 sets J)Low Back: Reverse hypers&/or hypers x10-15x 3 sets