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A fun slide from the Comprehensive Weightlifting Seminar…

Team LAB-7/15/13-Monday

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

A)     Snatch: x1rm (30 min)

B)      High hang snatch: 321 OR snatch from high blocks: 321 (15 min)

C)      2 Part Pausing Snatch Pulls: 3s x3 (5-10 min)

D)     Snatch OH Squats OR Snatch Balance: 321 (15 min)-(*OR, optional AFTER snatch balance pausing OH Squat: x3sx3 w/~50-80%+)

E)      Front Squat 321 (20-30 min)-(only do 3 sets if add optional)-Pausing Front Squats: 2-3s x3 w/50-80% OR Front Squat + Jerk 3+1, 2+1, 1+1

F)      Optional: GM 3s x3 (15 min)

G)     Back Extensions: x10-15 x 3 (15 min)

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

A)     Snatch: x1rm (30 min)

B)      2 Part Pausing Snatch Pulls: 3s x3 (~90-100%+), OR Pulls: 3×3 (~100%, ~100-105%, ~100-110%), OR High hang snatch: 321, OR snatch from high blocks: 321 (15 min)

C)      C&J: 1rm (20 min)

D)     2 Part Pausing Clean Pulls: 3s x3 (~90-100%+), OR Pulls: 3×3 (~100%, ~100-105%, ~100-110%), OR High hang clean: 321, OR clean from high blocks: 321 (15 min)

E)      Snatch OH Squats OR Snatch Balance: 321 (15 min) (*OR, optional AFTER snatch balance pausing OH Squat: x3sx3 w/~50-80%+)

F)      Front Squat 321 (20-30 min)-(only do 3 sets if add optional)-Pausing Front Squats: 2-3s x3 w/50-80% OR Front Squat + Jerk 3+1, 2+1, 1+1

G)     Optional: GM 3s x3 (15 min)

H)     Back Extensions: x10-15 x 3 (15 min)

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

A)     Snatch: x1rm (30 min)

B)      Snatch Pulls: 3×3 (~100%, ~100-105%, ~100-110%), OR High Pulls: 3×3 (~90-100%) (15 min)

C)      C&J: 1rm (20 min)

D)     Clean Pulls: 3×3 (~100%, ~100-105%, ~100-110%) (15 min)

E)      Snatch Balance: 2s x3 (15 min) (*OR, optional AFTER snatch balance pausing OH Squat: x3sx3 w/~50-80%+)

F)      Front Squat 321 (20-30 min)-(only do 3 sets if add optional)-Pausing Front Squats: 2-3s x3 w/50-80% OR Front Squat + Jerk 3+1, 2+1, 1+1

G)     Optional: GM 3s x3 (15 min)

H)     Back Extensions: x10-15 x 3 (15 min)

*May do snatch balances/OH squats AFTER squats depending on priority (positions or strength?)