Team LAB Friday: Level 3-Wave 3 of 4, Week 1 of 3

by | Oct 30, 2015 | Team LAB: Level 3 (workouts)

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Team LAB Friday: Level 3-Wave 3 of 4, Week 1 of 3

***OPTIONAL WORKOUT***

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

Optional workout:

  1. A) Snatch: A, B, C’s/technique work/warm-ups with barbell only (or any ‘technical lightener’ drills you like w/barbell and tech plates or no more than 40%)
  2. B) Clean & Jerk: A, B,Cs/technique work/warm-ups with barbell only (or any ‘technical lightener’ drills you like w/barbell and tech plates or no more than 40%)

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

  1. A) Snatch: to ~90-95% of 1rm w/no misses (‘opener-is’h weight). (30min)
  2. B) C&J: to ~90% of top C&J for the week or last warm-up/opener type of weight. No misses and do NOT grind out any heavy cleans. (20-30min)

(Optional back offs: Option A: 1s x3-5 sets @~90%+ of top x1. For options B & C: Drop 5-10% x1+1, then 10-15% x1+1 of top 1+1 on today’s ramp up (if miss any add another set at same or less weight)

Optional Jerk Warm-up/Technical Tighteners:

Warm up: Jerk Split Press x5*3 x3-5 sets (60s rests)

Warm up: Jerk Balance x3-5 x3-5 sets at ~30-40% (60-90s rests)

 

 

 

 

(Optional Bonus: If trouble w/dip (chest tips forward or faulty dip): Add a pause in the dip. If trouble w/split (inproper split/balance/stability): add a pause in the split. If both: Pause in dip & split.

 

 

 

Push Press (or BTN Push Press or Sn Grip Push Press):

x4rm x1-3 sets (To top x4rm, OR: x4rm then 2 more sets for AMAP, OR: x4RM, -5-10%x4, -10-20%x4)

 

 

Optional/Recommended-General Upper body & Core Auxiliary: (~60 min)

 

 

C1) Overhead DB Tricep Extensions or DB Kickbacks or Cable Pushdowns: x8-10 reps x3-5 work sets (3 sec lockout each rep) (AND/OR: Behind the Neck Press, Snatch Grip Press, Hip/Hang Muscle Snatch, etc.)

C2) Cable Back Rows: 4s x3-5 work sets (w/3 sec lockout on each) (*note: may switch 4s for 8s)

 

 

  1. DB Side Bends: x8-10 x2-3 sets or Wheel Rolls: x10-15×2-3 sets

 

 

  1. Chinese planks: x30-60s w/weighted optional (back and feet on plates or bench, extend hips/squeeze butt and hold static like plank)

*On strength work: may do-after top RM sets across at same weight w/no less than 1-2 reps less or -5-10%).

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