Team LAB-8/14/13-Wednesday
Level 1: Week 3/3 (match or beat last week/past numbers)
A) Clean: 1rm to (‘relative daily 1rm,’ 3 miss rule) (20 min)
B) 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)
C) 2 or 3 Part Pausing Clean Pulls: 3s x3 (5-10 min)
D) Rack Jerks: 3s x3 (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 x3,5,7,9-f (x3rm, -5% for 5, -5% for 7, -5% for 9-f) (20-30min) (Optional *after squats): Speed ATG Squat (emphasize rebound): 2-3×3 w/~50-80%+)
F) Optional: RDL 8s x 3 or SN DL 5s 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 (to ‘relative daily 1rm,’ 3 miss rule) (30 min)
B) Snatch Aux (pick based on needs): Pulls: 3×3 (~100%, ~100-105%, ~100-110%), 2 Part Pausing Snatch Pulls: 3s x3 (~90-100%+), Hang snatch, Snatch from blocks (knee or high hang), pause @ knee, or back offs at ~80%+: 3s x3 (15 min)
C) C&J: 1rm to (‘relative daily 1rm,’ 3 miss rule) (20 min)
D) Clean Aux (pick based on needs): Pulls: 3×3 (~100%, ~100-105%, ~100-110%), 2 Part Pausing Clean Pulls: 3s x3 (~90-100%+), Hang clean, Clean from blocks (knee or high hang), pause @ knee, or back offs at ~80%+: 3s x3 (15 min)
E) Rack Jerks: 3s x3 (15 min)-(optional: Jerk supports/recoveries-ramp up to top x3*3)
F) Back Squat x3,5,7,9-f (x3rm, -5% for 5, -5% for 7, -5% for 9-f) (20-30min) (Optional *after squats): Speed ATG Squat (emphasize rebound): 2-3×3 w/~50-80%+)
G) Optional: RDL 8s x 3 or SN DL 5s 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 (to ‘relative daily 1rm,’ 3 miss rule) (30 min)
B) Snatch Pulls or Aux.: 3×3 (~100%, ~100-105%, ~100-110%) 15 min)
C) Clean & Jerk : x1rm (to ‘relative daily 1rm,’ 3 miss rule) (20 min)
D) Clean Pulls or Aux.: 3×3 (~100%, ~100-105%, ~100-110%) (15 min)
E) Rack Jerks: 3s x3 (15 min)-(optional: Jerk supports/recoveries-ramp up to top x3*3)
F) Back Squat x3,5,7,9-f (x3rm, -5% for 5, -5% for 7, -5% for 9-f) (20-30min) (Optional *after squats): Speed ATG Squat (emphasize rebound): 2-3×3 w/~50-80%+)
G) Optional: RDL 8s x 3 or SN DL 5s x3 (15 min)
H) Reverse Hypers: x10-15 x 3 (15 min)
