Team LAB, Monday 4/13/15 Wave 1a of 4a, Week 3 of 3 Level 3

by | Apr 13, 2015 | Team LAB: Level 3 (workouts)

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Team LAB, Monday 4/13/15 Wave 1a of 4a, Week 3 of 3 Level 3

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

  1. Snatch: to top x3,x2,x1 (~30 min) (May round up or down on %. Basically, work to top x3, x2, x1)
  2. After respective ABC drills w/bar & technique plates. (May round % up or down as needed).
  3. 40% x3 Power Snatch OR 3pp pw, 2pp pw, No pause pw = 3 reps 40% x3 Power TO Squat OR  3pp pw TO squat, 2pp pw TO squat, No pause pw TO squat = 3 reps
  4. 40% x3 full OR 3pp full, 2pp full, No pause full = 3 reps
  5. 50% x 3
  6. 60% x 3
  7. 70% x 3
  8. 80% x 2-3
  9. 85% x 2-3
  10. ~88-90% x 1-2
  11. ~91-95% x1-2
  12. ~94%-100%+ x1…(find top single: 3 miss limit or coaches call)
  13. C&J: to top x3+1,x2+1,x1+1 (~20 min)(May round up or down on %. Basically, work to top x3, x2, x1)
  14. After respective ABC drills w/bar & technique plates. (May round % up or down as needed).
  15. 40% x3 Power Snatch OR 3pp pw, 2pp pw, No pause pw = 3 reps 40% x3 Power TO Squat OR  3pp pw TO squat, 2pp pw TO squat, No pause pw TO squat = 3 reps
  16. 40% x3 full OR 3pp full, 2pp full, No pause full = 3 reps
  17. 50% x 3+1
  18. 60% x 3+1
  19. 70% x 3+1
  20. 80% x 2-3+1
  21. 85% x 2-3+1
  22. ~88-90% x 1-2+1
  23. ~91-95% x1-2
  24. ~94%-100%+ x1+1…(find top single: 3 miss limit or coaches call)(if missing jerks: still work to top clean. Then: back off C&J @90% of top C&J make for 1+1 x3 sets).
  25. Cleans-Wave 2: (Pick based on need)(~15 min+)
    1. ‘Power volume’: Work Pw Cleans to top x5,4,3,2,1, then drop 10% from top x1 and hit 5-7 singles every 60s (may drop more weight as needed if gets heavy/slow). (Note: after establish 5rm, jump about 5% per set for each set. Ex-100% of 5rm x5, 105% of 5rm x4, 110%of 5rm x3, 115% of 5rm x2, 120% of 5rm x1, then 110% of 5rm x1 x5-7 every 60s).
    2. OR: ‘Power volume’: Pw Cleans x3s x3-5 sets -Work to 3rm, then 2-4 more sets of 3 at -5-10% of top x3 (may even keep same weight if feels good/sharp/fast)(2 min rest per set).
    3. OR: Work to top: 1 Clean + 3 Jerks, 1 Clean +2 Jerks, 1 Clean and Jerk
    4. OR: Work to top (jerk every rep): 3 Cleans & 3 Jerks, 2 Cleans & 2 Jerks, 1 Clean & 1 Jerk
  26. Front Squat: to top 3,2,1(~15 min)
    1. Based on lifters needs pick-‘hard build up’: push the 3,2,1 to a top or ‘loose build up’: don’t push the 3 & 2 as hard as the 1)(examples: ‘hard’-work to 3rm, add ~5% x2, add ~5% x1, if feeling good add ~5% x1, or ‘loose’:x3 @~80-85% of top x1, x2@~85-90% of top x1, x1@~90-95%of top x1, and if feeling good: x1@~100%+ of top x1). Note: Yes, after you hit your top x3, you can do multiple sets of 2s and 1s while ramping up.
  27. Back Squat: to 10rm (~15 min):
    1. to 10rm (% based on top 10rm): (Bar x3-5+), ~30-40% x5-10, ~50-60% x5-10, ~75-80% x5-10, 90%x5-10, (~95%x5-10), ~ 100%x10 (~15 min)
  28. Optional/recommended: Sn Balance (or Sn Grip OH Squat-or can do these Wednesday):3s x3 OR (or x3RM, -5%x3, -10%x4 OR x3rm, then set 2: 2+ reps, then set 3: 1+ reps, OR just to 3rm)(% based on top 3rm): (Bar x3-5+), ~30-40% x3, ~50-60% x3, ~75-80% x3, 90%x3, (~95%x3), ~ 100%x3, (~95-100%x2-3), (~90-100%x1-3).(~15-20 min).
  29. Sn Pull: High Pulls (with knee re-bend) 70%x3, 80%x3, ~90%x3 x3-5 sets (90s-2 min rest)-OR-Sn Pull: High Pulls 70%x3, 80%x3, 90%x3 THEN Straight arm pulls: 100%x3, 100-105%x3, 100-110%x3 (~15 min)
  30. Cl Pull: 3×3 @ 100% x3, 100-105% x3, 100-110%x3 (~5-10 min)
  31. Snatch Grip RDL: 5s x1-3 OR (or x5RM, -5%x5, -10%x5OR x5rm, then set 2: 4+ reps, then set 3: 3+ reps, OR just to 5rm)(% based on top 5rm): (Bar x3-5+), ~30-40% x5, ~50-60% x5, ~75-80% x5, 90%x5, (~95%x5), ~ 100%x5, (~95-100%x4-5), (~90-100%x3-5).(~15-20 min).
  32. Low Back: Barbell or (2) Dumbbell Back Extensions/hypers x8-10 x 3 sets (Or, bare minimum of bodyweight hypers  x10-15 x3 sets (~10 min)

*If squats/legs are main weakness: 1) Squat in AM and rest of workout in PM (try to spread by at least 4 hours).  2) Squat first (with the exception of some phases, rep schemes, and days of the week-check with coach).
*May do pulls after oly lifts or squats.
*May do snatch balances/OH squats BEFORE/AFTER squats depending on priority (positions or strength?)
*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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