Team LAB 7/28/15 Tuesday, Wave 2a of 4a, Week 3 of 3
*Note: Lift % based on top classical lifts. In some cases Work sets listed only. In general the % are only a guideline (and usually a ‘conservative ‘one) and will vary from person to person. Try to match the ‘conservative %’ and in weeks 2 and 3, try to match or beat week 1 w/reps or weight).
*Individual edits and adjustments can be made for your needs (to program and %). Communicate with your coaches and never assume!
Level 1, 2, and 3: (match or beat last week/past numbers)
| Plan A: ‘I feel good, let’s do it!’Follow listed workout as stated.
Or:
(note: 3pp=3 part pause, p3= pause 3/power position= feet flat, knees bent, torso tall/erect/vertical/perfect posture, slow=Full lift as slow as possible on pull) |
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| NOTE: just bar and technique plates. If use weight: no more than 40%. | ||
| 1) Snatch: Rep 1: 3pp, Rep 2: p3, Rep 3: Slow Snatch x5+ sets (full snatch) | ||
| NOTE: just bar and technique plates. If use weight: no more than 40%. | ||
| 2) C&J: Rep 1: 3pp, Rep 2: p3, Rep 3: Slow Clean x5+ sets (full clean) (can jerk last rep, slow dip pause in split) |
(Note: this replaces the lift specific work only. The upper body and auxiliary work should all be done)
| Level 1, 2, and 3: (match or beat last week/past numbers)A) Snatch Sotts: 3s *3 x3 work sets (10 min)
B) Snatch-Pick one based on needs (30 min): 1) Technical/recovery: a. 3 Part (top down) Snatch Series (or power): 3,2,1 (x3: Rep 1: High hang, Rep 2: Hang at knees Rep 3: Floor, x2: Rep 1: Hang at knees, Rep 2: Floor, x1: Floor) 1. Purpose: Consistent 2nd to 3rd pull transition, speed under the bar, meeting the bar high with chest/elbows up fast. Working top down to develop speed at hip and transfer to lift from the floor. b. 3pp, 2pp, 0p Snatch: x5 sets at 50-60%+ i. Purpose: Tightening up 1st, 2nd, 3rd pull mechanics/everything, recovery. 2) Speed/Consistency/Recovery: Pw Sn-to top 3,2,1 3) Consistency/Specific Conditioning: Sn 3,2,1 (all at 90% of Monday with NO misses) C) C&J-Pick one based on needs (15-20 min): 1) Technical/recovery: a. 1 Pw Clean to 1 Full Clean (+ Pw Jerk): 1+1+1 to top set or ~70%+ x 3+ sets. i. Purpose: speed strength with proper finish in clean pull on power and transitioning to full clean (meeting bar higher and faster for full clean). b. 1 Clean Pull to 1 Full Clean (full or pw clean) (+ Pw Jerk): 1+1+1 to top set or ~70%+ x 3+ sets. i. Purpose: proper finish in clean pull on pull and transitioning to full clean (meeting bar higher and faster for full clean). c. 3pp, 2pp, 0p Clean: x5 sets at 50-60%+ i. Purpose: Tightening up 1st, 2nd, 3rd pull mechanics/everything, recovery. 2) Speed/Consistency/Recovery: Pw C& Pw J to top 3&1, 2&1, 1&1 (or w/Pause at knee) 3) Consistency/Specific Conditioning: Cleans (no jerk): top 3,2,1 (all at 90% of Monday, NO HEAVIER.) D) Optional (not if jerk is limiting C&J): Jerk Balances (Or Split press front or back): 3s x 5 sets w/30-40% (hold split for a brief pause) (~5-10 min) E) Optional (not if jerk is limiting C&J): Jerk Supports/Recoveries: Power Jerk Recoveries (may progress to split recovery when can perform 100% of jerk x3 w/5s hold): work to top x5 w/10s hold, top x3 w/10s hold, top x3 w/5s hold (start bar in rack at eye to forehead level). (~10-15 min) *Optional: Jerk corrective: if experiencing hip/leg rotation/dominance issues-perform 3+ sets x5-10 reps (bw->weighted optional) of opposite leg split squats (opposite of forward split leg w/optional bar overhead). F) Optional/recommended: Flat footed strict muscle snatch from the hip: 8s for 3 work sets (start with the bar and take small jumps from there, keep shoulder blades and traps down, keep hook, may use straps). Focus on fast turnover. (Strict: feet flat and NO hip involvement). (~5-10 min)
G) Optional/recommended: Flat footed strict muscle clean from the hip: 8s for 3 work sets (start with the bar and take small jumps from there, keep shoulder blades and traps down, keep hook, may use straps). Focus on fast turnover/elbows high. (Strict: feet flat and NO hip involvement). (~5-10 min)
H) Upper body & Core Auxiliary: (~60 min)
D) Abs: (~5-10 min): a. Hanging Leg Raises: x10-15×2-3 sets b. Wheel Rolls: x10-15×2-3 sets c. Plank Circuit: front (30-60s), side (15-30s), side (*15-30s) (*may add weight as able)x2-3 rounds **On strength work: may do-after top RM sets across at same weight w/no less than 1-2 reps less or -5-10%). |
