Team LAB 6/8/15 Monday, Wave 4a of 4a, Week 2 of 3 Level 1

by | Jun 8, 2015 | Team LAB: Level 1 (workouts)

fw1

Team LAB 6/8/15 Monday, Wave 4a of 4a, Week 2 of 3 Level 1

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

  1. 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) (~30 min)
  2. Optional Snatch Auxiliary: (pick based on needs): Hang snatch, Snatch from blocks (knee or high hang), pause @ knee, or back offs at ~80%+: 1s x3+ OR 321 (15 min)
  3. Snatch Pulls (or Aux.): 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)
  4. Front Squat: to top 3,2,1(~15 min)
  5. Back Squat: to 2rm (~15 min)
  6. Sn Grip OH Squat (or Sn Balance): 3s x3 (or x3RM, -5%x3, -10%x3)
  7. Low Back: Hypers &/or reverse hypers x10-15 x3 sets (~10 min)
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