Team LAB-6/18/14-Wednesday

by | Jun 18, 2014 | Team LAB Workouts | 0 comments

dmitry-klokovTeam LAB-6/18/14-Wednesday

(Note: Lift % based on top classical lifts.  Work sets listed only)

Level 1: Wave 3, Week 2/3 (match or beat last week/past numbers)

A) C&J x1&1,then 1&1×7-10 @~85-90%of top 1&1 (w/~90s rests)
B) C&J wave 2: 1s x7-10  (~90s rests & start count at ~85-90%) or w/Blocks @K or Pause @K 321, or 3s x3-5 (90s-2 min rest), or 2s x5-7 (90s-2 min rest), or 1s x7-10 (90s-2 min rest). Note: optional-if add this 2nd wave may drop pulls/Sn deads/RDLs/GMs.C) Cl Pull-4 up, 1 down: ~100%x3,~105-110%x2-3, ~110-115%x2-3, ~115-120%x1-3, ~105-110%x1-3  (optional: rep 1: 3pp, rep 2: 2pp, rep 3: 0p OR all: 3pp or 2pp/p@k) (~15 min)
D) Rack Jerks to top x1 or 321, then (drop 5-10% or 5-10kg) and 1s x3 w/60-90s rest (note: may move jerks to after squats or Thursday)
E) B Sqt 2s x3-5
F) Optional: 1/4 F Sqt or Jerk Drives x3x3 or Recoveries/Lockouts 321*3 (~10 min)
G) Sn Deads: 321 or *x3x1 (*for recovery sake) (~10-15 min)
H) Optional: RDLs or GMs x3s x3
I) Low Back: Reverse hypers&/or hypers x10-15 x3 sets

 

*May do rack jerks AFTER squats depending on priority (positions or strength?). Also, jerk supports if needed last.

**If must, can do jerk work on Thursday

***On strength work: may do-after top RM sets across at same weight w/no less  than 1-2 reps less or -5-10%).

 

Level 2: Wave 3, Week 2/3 (match or beat last week/past numbers)

A) Snatch x1 (may ramp up w/321), then wave 2 after C&J (~30 min)B) C&J x1&1,then 1&1×3 @~90%of top 1&1
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) or w/Blocks @K or Pause @K 321, or 3s x3-5 (90s-2 min rest), or 2s x5-7 (90s rest), or 1s x7-10 (60-90s rest). Note: optional-if add this 2nd wave may drop pulls/Sn deads/RDLs/GMs.
D) Rack Jerks to top x1 or 321, then (drop 5-10% or 5-10kg) and 1s x3 w/60-90s rest (note: may move jerks to after squats or Thursday)
E) B Sqt 2s x3-5
F) Optional: 1/4 F Sqt or Jerk Drives x3x3 or Recoveries/Lockouts 321*3 (~10 min)
G) Sn Deads: 321 or *x3x1 (*for recovery sake) (~10-15 min)
H) Optional: RDLs or GMs x3s x3
I) Low Back: Reverse hypers&/or hypers x10-15 x3 sets

 

*May do rack jerks AFTER squats depending on priority (positions or strength?). Also, jerk supports if needed last.

**If must, can do jerk work on Thursday

***On strength work: may do-after top RM sets across at same weight w/no less  than 1-2 reps less or -5-10%).

Level 3: Wave 3, Week 2/3 (match or beat last week/past numbers)

A) Snatch x1 (may ramp up w/321), then wave 2 after C&J (~30 min)B) C&J x1&1,then 1&1×3 @~90%of top 1&1
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) or w/Blocks @K or Pause @K 321, or 3s x3-5 (90s-2 min rest), or 2s x5-7 (90s rest), or 1s x7-10 (60-90s rest). Note: optional-if add this 2nd wave may drop pulls/Sn deads/RDLs/GMs.
D) Rack Jerks to top x1 or 321, then (drop 5-10% or 5-10kg) and 1s x3 w/60-90s rest (note: may move jerks to after squats or Thursday)
E) B Sqt 2s x3-5
F) Optional: 1/4 F Sqt or Jerk Drives x3x3 or Recoveries/Lockouts 321*3 (~10 min)
G) Sn Deads: 321 or *x3x1 (*for recovery sake) (~10-15 min)
H) Optional: RDLs or GMs x3s x3
I) Low Back: Reverse hypers&/or hypers x10-15 x3 sets

 

*May do rack jerks AFTER squats depending on priority (positions or strength?). Also, jerk supports if needed last.

**If must, can do jerk work on Thursday

***On strength work: may do-after top RM sets across at same weight w/no less  than 1-2 reps less or -5-10%).

CF Comp- Wave 3, Week 2/3 (match or beat last week/past numbers)

 

A) Snatch x1 (may ramp up w/321), then wave 2 after C&J (~30 min)
B) C&J x1&1,then 1&1×3 @~90%of top 1&1
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) or w/Blocks @K or Pause @K 321, or 3s x3-5 (90s-2 min rest), or 2s x5-7 (90s rest), or 1s x7-10 (60-90s rest). Note: optional-if add this 2nd wave may drop pulls/Sn deads/RDLs/GMs.
D) Rack Jerks to top x1 or 321, then (drop 5-10% or 5-10kg) and 1s x3 w/60-90s rest (note: may move jerks to after squats or Thursday)
E) B Sqt 2s x3-5
F) Optional: 1/4 F Sqt or Jerk Drives x3x3 or Recoveries/Lockouts 321*3 (~10 min)
G) Sn Deads: 321 or *x3x1 (*for recovery sake) (~10-15 min)
H) Optional: RDLs or GMs x3s x3
I) Low Back: Reverse hypers&/or hypers x10-15 x3 sets

*May do rack jerks AFTER squats depending on priority (positions or strength?). Also, jerk supports if needed last.

**If must, can do jerk work on Thursday

***On strength work: may do-after top RM sets across at same weight w/no less  than 1-2 reps less or -5-10%).

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