Team LAB-6/10/2013-Monday
Level 1: Week 3/3 in this rotation, match or beat last week/past phases.
A) Snatch: x 1rm (30 minutes) B) Aux. Work-High Hang Snatch: 3s x 3 OR Snatch from high blocks: 3s x 3(15 minutes)
C) Snatch Pulls: 3s x 3 (5-10min)
D) Snatch OH Squat OR Snatch Balance: 3s x 3 (15 min)
E) Front Squat 3s x 3 (20-30min) (Optional *after squats): Pausing Front Squat: 3s x 3 OR Front squat TO Jerk 321
G) Back Extensions: 10-15×3 (5 min)
Level 2: Week 3/3 in this rotation, match or beat last week/past phases.
A) Snatch: x1rm (30 minutes)
B) Aux. Work-Snatch Pulls: 3s x 3 OR High Hang Snatch: 321 OR Snatch from high blocks: 321 (10-15 min)
C) Clean & Jerk: x1rm (20 min)
D) Aux. Work-Clean Pulls: 3s x 3 OR High Hang Clean: 3s x 3 OR Clean from high blocks: 3s x 3 (10-15 min) E) Snatch OH Squat OR Snatch Balance: 3s x 3 (15 min) (Optional *after snatch balance): Pausing OH Squat: 3s x 3
F) Front Squat 3s x 3-5 (20-30min) (if do pausing front squats or f squat to jerk, only do 3 work sets here) (Optional *after squats): Pausing Front Squat: 3s x 3 OR Front squat TO Jerk 321 G) Optional: Good Mornings 3s x3 (15 min)
H) Back Extensions: 10-15×3 (5 min)
Level 3: Week 3/3 in this rotation, match or beat last week/past phases.
A) Snatch: x1rm OR 2s x 5-7 sets w/90 sec rest (may do after C&J)(30 minutes)
B) Aux. Work-Snatch Pulls: 100%x3, 105%x3, 110%x3 (5-10min)
C) Clean & Jerk: x1rm OR 321 (may do before snatches)(20 min)
D) Aux. Work-Clean pulls: 100%x3, 105%x3, 110%x3 E) Snatch Balance: 3s x 3 (15 min) (Optional *after snatch balance): Pausing OH Squat: 3s x 3
F) Front Squat 3s x 3-5 (20-30min) (if do pausing front squats or f squat to jerk, only do 3 work sets here) (Optional *after squats): Pausing Front Squat: 3s x 3 OR Front squat TO Jerk 321 G) Optional: Good Mornings 8-10s x3 (15 min)
H) Back Extensions: 10-15×3 (5 min)
*May also do snatch balances after front squats depending on priority
