Team LAB 9/6/14 Saturday, Wave 3a of 4a, Week 1 of 3

(Note: Lift % based on top classical lifts.  Work sets listed only)

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

A) Snatch x1 (may ramp up w/321), then wave 2 after C&J

B) C&J: x1&1

C) Snatch wave 2: 1s x7-10  (60s rests & start count at ~90-95%, if make 3 in a row, go up, if miss 3 in a row drop down by 10% or 10kg and build back up) .

D) Back Squat: to top 3,2,1 (~15 min)

E) Front Squats: 3s x3 sets (or x3rm, -5%x3, -10%x3) (~15 min)

F) Cl Deads: 3s x3 (or x4rm, -5%x3, -10%x3) (~15 min)

G) Optional: Jumping lunges or BB Jump Squats  x10s x3 w/30-60s rest

H) Optional: depth drop jumps w/rebound x5x5 w/30-60s rest

I) Low Back: Barbell hypers&/or reverse hypers x10-15 x3 sets

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

A) Snatch x1 (may ramp up w/321), then wave 2 after C&J

B) C&J: x1&1

C) Snatch wave 2: 1s x7-10  (60s rests & start count at ~90-95%, if make 3 in a row, go up, if miss 3 in a row drop down by 10% or 10kg and build back up) .

D) Back Squat: to top 3,2,1 (~15 min)

E) Front Squats: 3s x3 sets (or x3rm, -5%x3, -10%x3) (~15 min)

F) Cl Deads: 3s x3 (or x3rm, -5%x3, -10%x3) (~15 min)

G) Optional: Jumping lunges or BB Jump Squats  x10s x3 w/30-60s rest

H) Optional: depth drop jumps w/rebound x5x5 w/30-60s rest

I) Low Back: Barbell hypers&/or reverse hypers x10-15 x3 sets

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

A) Snatch x1 (may ramp up w/321), then wave 2 after C&J

B) C&J: x1&1

C) Snatch wave 2: 1s x7-10  (60s rests & start count at ~90-95%, if make 3 in a row, go up, if miss 3 in a row drop down by 10% or 10kg and build back up) .

D) Back Squat: to top 3,2,1 (~15 min)

E) Front Squats: 3s x3 sets (or x3rm, -5%x3, -10%x3) (~15 min)

F) Cl Deads: 3s x3 (or x3rm, -5%x3, -10%x3) (~15 min)

G) Optional: Jumping lunges or BB Jump Squats  x10s x3 w/30-60s rest

H) Optional: depth drop jumps w/rebound x5x5 w/30-60s rest

I) Low Back: Barbell hypers&/or reverse hypers x10-15 x3 sets