Team LAB 7/1/15 Wednesday, Wave 1b of 4b, Week 2 of 3 Level 2

by | Jul 1, 2015 | Team LAB: Level 2 (workouts)

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Team LAB 7/1/15 Wednesday, Wave 1b of 4b, Week  2 of 3 Level 2

Level 2: (match or beat last week/past numbers)

Note: Lift % based on top classical lifts.  Work sets listed only.  In general the % are only a guideline (and usually a ‘conservative ‘one) and will vary from person to person.  In wave 1, try to match the ‘conservative %’ and in weeks 2 and 3, try to match or beat week 1 w/reps or weight.

  1. A) Snatch: to top 3,2,1 OR: Snatch w/P@K: x3 (~70-75%), x2 (~75-80%), x 1…(~80-85%+) (~30 min)
  2. B) Clean: to top 3,2,1 OR: C&J: HH Cl, H@K Cl, C&J to top (~70-75%), then top H@K Cl +C&J (~80-85%), then top C&J (~85-90%+) (~15 min)
  3. C) Optional/recommended-Clean Aux (pick based on needs): Hang Clean, Clean from blocks (knee or high hang), pause @ knee, or back offs at ~80%+: 3s x3(15 min)
  4. D) Today ofThursday (may do before or after squats): Rack Jerks wk 1: x3, -5%x3, -10%x3, wk 2: x2, -5%x2, -10%x2, wk 3: 321, -5%x1-2, -10%x1-2 (~15 min
  5. Cures-positional: w/up  (before you do jerks) w/BN Split Press x3-5*3  TO drop jumps/air jerk for 3 sets.  Perform jerk workout.  Then optional/recommended finish with jerk supports/recoveries: recoveries-ramp up to top x3*3
  6. Cures-technical: w/up  (before you do jerks) w/jerk balances x3s x5 sets w/light weight (every 60s). Perform jerk workout.   Then optional/recommended finish with jerk supports/recoveries: recoveries-ramp up to top x3*3
  7. E) Back Squats: 5s x3 sets at 90-95% ofMonday RM (ifMonday no good may go for new RM, then -5%, -10%).
  8. F) Pause Front Squats: to top 3,2,1 (expect to be much less than normal)
  9. G) Optional: OH Squats/Sn balances: x5RM, -5%x5, -10%x5 or BN Thrusters: 321 or wk 1: 3sx1-3, wk 2: 2s x1-3, wk 3: 321 (for straight sets may do back offs of -5%, -10%)  or Recoveries/Lockouts 321*3
  10. H) Sn deads (pick one based on need/weaknesses): Halting Snatch Deadlift x3rm x1-3 sets, Regular Sn DL x3rm x1-3 sets, 3pp x3x1-3 or 3pp x321 (pause at knee and on way down too) (~10 min)
  11. I) Optional: RDLs or GMs x10s x3sets
  12. J) BB Lunges or Split Squats: x10s x1-3 sets
  13. K) Low Back: Reverse hypers &/or hypers x10-15x 3 sets

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