173kg rack 2010 nats

Team LAB-7/24/13-Wednesday

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

A)     Clean: x1rm (30 min)

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

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

D)     Rack Jerks: 321 (15 min) (w/up  w/BN Split Press x3-5*3  TO drop jumps/air jerk for 3 sets)-(optional: Jerk supports/recoveries-ramp up to top x3*3)

E)      Back Squat 2s x3-5 (20-30 min)-(optional after back squats:  Speed ATG Squat & emphasize rebound: 2-3s x3 w/50-80%+)

F)      Optional: RDL or SN DL 2-3s x3 (15 min)

G)     Reverse Hypers: x10-15 x 3 (15 min)

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

A)     Snatch x1rm (30 min)

B)      Snatch Pulls: 3×3 (~100%, ~100-105%, ~100-110%) or High Hang Snatch: 321 OR Snatch from high blocks: 321 (15 min)

C)      Clean & Jerk : x1rm (20 min)

D)     Clean Pulls: 3×3 (~100%, ~100-105%, ~100-110%) or High Hang Cleans: 321 OR Clean from high blocks: 321 (15 min)

E)      Rack Jerks: 321 (15 min)-(optional: Jerk supports/recoveries-ramp up to top x3*3)

F)      Back Squat 2s x3-5 (20-30 min)-(optional after back squats:  Speed ATG Squat & emphasize rebound: 2-3 x3 w/50-80%+)

G)     Optional: RDL or SN DL 2-3s x3 (15 min)

H)     Reverse Hypers: x10-15 x 3 (15 min)

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

A)     Snatch x1rm (30 min)

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

C)      Clean & Jerk : x1rm (20 min)

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

E)      Rack Jerks: 321 (15 min)-(optional: Jerk supports/recoveries-ramp up to top x3*3)

F)      Back Squat 2s x3-5 (20-30 min)-(optional after back squats:  Speed ATG Squat & emphasize rebound: 2-3 x3 w/50-80%+)

G)     Optional: RDL or SN DL 2-3s x3 (15 min)

H)     Reverse Hypers: x10-15 x 3 (15 min)