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

by | Jun 8, 2015 | Team LAB: Level 3 (workouts)

fw1

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

Level 3: (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. C&J x1, then-optional, but recommended back offs: 3&1 (~80%), 2&1 (~85%), 1&1 (~90%) (% based on top make for the day, in following weeks may match or beat these) (~20-30 min)
  3. Front Squat: to top 3,2,1(~15 min)
  4. Back Squat: to 2rm (~15 min)
  5. Sn Grip OH Squat (or Sn Balance): 3s x3 (or x3RM, -5%x3, -10%x3)
  6. 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)
  7. Clean 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)
  8. Low Back: Hypers &/or reverse hypers x10-15 x3 sets (~10 min)
*May do pulls after oly lifts or squats**May do snatch balances/OH squats BEFORE/AFTER squats depending on priority (positions or strength?)***On strength work: may do-after top RM sets across at same weight w/no less  than 1-2 reps less or -5-10%).
Verified by MonsterInsights