apti

Team LAB-6/17/2013-Monday

Level 1: Week 1/3 in this rotation, match or beat last week/past phases.
A) Snatch: x 1rm (30 minutes)                                                                                                                                                   B) High Hang Snatch: 321 OR Snatch from high blocks: 321(15 minutes)
C) 2 Part Pausing Snatch Pulls: 3s x 3 (5-10min)
D) Snatch OH Squat OR Snatch Balance: 2s x 3 (15 min)
E) Front Squat 2s x 3-5 (20-30min)-only 3 sets if add:                                                                   (Optional *after squats): Pausing Front Squat: 2-3×3*3 w/~60-80%+ OR Front Squat TO Jerk 321
G) Back Extensions: 10-15×3 (5 min)

Level 2: Week 1/3  in this rotation, match or beat last week/past phases.
A) Snatch: x1rm (30 minutes)
B) 2 Part Pausing 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) 2 Part Pausing Clean Pulls: 3s x 3 OR High Hang Clean: 321 OR Clean from high blocks: 321  (10-15 min)                                                                                                                                             E) Snatch OH Squat OR Snatch Balance: 2s x 1-3 (15 min)                                                                      (Optional *after snatch balance): Pausing OH Squat: 2-3×3*3 w/~50-80%+
F) Front Squat 2s x 3-5 (20-30min) -only 3 sets if add:                                                                                                                                               (Optional *after squats): Pausing Front Squat: 2-3×3*3 w/~50-80%+ 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 1/3  in this rotation, match or beat last week/past phases.
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                                                                                                                                                   E) Snatch Balance: 2s x 3 (15 min)                                                                                                  (Optional *after snatch balance): Pausing OH Squat: 2-3×3*3 w/~50-80%+
F) Front Squat 2s x 3-5 (20-30min) -only 3 sets if add:                                                                                                                                                                                                                                (Optional *after squats): Pausing Front Squat: 2-3×3*3 w/~50-80% OR Front squat TO Jerk 321            G) Optional: Good Mornings 3s x3 (15 min)
H) Back Extensions: 10-15×3 (5 min)

*May also do snatch balances after front squats depending on priority