Team LAB, Thursday 11/27/14 Wave 3b of 4b, Week 1 of 3 Level 2

by | Nov 27, 2014 | Team LAB: Level 2 (workouts) | 0 comments

PowerliftingCompetitionSquatTeam LAB, Thursday 11/27/14 Wave 3b of 4b, Week 1 of 3 Level 2

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

*Individual edits and adjustments can be made for your needs (to program and %).  Communicate with your coaches and never assume!

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

Plan A: ‘I feel good, let’s do it!’                                                                                                                             Follow listed workout as stated.

Or:

Plan B: ‘I’m wrecked, what should I do?’
Technical Tighteners: technical tightening and active recovery-should feel great, tighten positions, technique, and no pain. No weight, just bar and tech plates.
(note: Rep 1: Hip/Power position-static position, no down & up momentum, Rep 2: Hang at knees-down & up action starting upright, come down to knee, then go , Rep 3: Floor-full lift from floor w/smooth tempo).
NOTE: just bar and technique plates.  If use weight: no more than 40%.
1) Snatch:  3 Part Top Down (starting in hang position): Rep 1: Hip/Power position, Rep 2: Hang at knees , Rep 3: Floor (full snatch)
NOTE: just bar and technique plates.  If use weight: no more than 40%.
2) Clean:  3 Part Top Down (starting in hang position): Rep 1: Hip/Power position, Rep 2: Hang at knees , Rep 3: Floor (full clean)(optional: can power jerk last rep)

(Note: this replaces the lift specific work only.  The upper body and auxiliary work should all be done)

  1. Clean Sotts (jerk grip) x2*3 x3
  2. Snatch-Pick one based on needs (30 min):
    1. Consistency/Specific Conditioning: Sn x3,2,1 (all at 90% of Monday with NO misses)
    2. Technical/Speed/Consistency/Recovery: Sn from Blocks @ Knee x3 (~75-80%+)x2 (~80-85%+) x1 (~85-90%+) or H. Sn x3 (~75-80%+)x2 (~80-85%+) x1 (~85-90%+) (straps)
    3. Speed/Consistency/Recovery: Pw Sn-to top x3, 2,1
  3. C&J-Pick one based on needs (15-20 min):
    1. Speed/Consistency: Pw C&J 3&1, 2&1, 1&1
    2. Technical/Speed/Recovery: H Pw Cl + Pw Cl & Pw J to top 1&1&1 (~60-70%+), then top Pw Cl & Pw J x1&1 (~70-80%+)
    3. D) Rack Jerks (if didn’t do yesterday): to top 321, then (drop 5-10% or 5-10kg) and 1s x3-7 w/60-90s rest. Sets/Warm-ups: 40% x3, 50% x 3, 60%x3, 70%x3, 80%x3, ~85-90% x2-3, 92-95%x1-2, ~95-100%+ x1…(keep going if good). Then: then (drop 5-10% or 5-10kg) and 1s x3-7 w/60-90s rest.
    4. E) Optional: Jerk Support/Aux: Recoveries/Lockouts 321*3 or Jerk Drives x3x3 (if didn’t do Tuesday)

*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).

  1. F) Push Press: 4s x3 (or x4rm, -5%x4, -10%x4, OR x4rm, then set 2: 3+ reps, then set 3: 2+ reps, OR just to 4rm) (~10-15 min)
  2. G) Optional: Snatch Grip BN Push Press: 4s x3 (or x4rm, -5%x4, -10%x4, OR x4rm, then set 2: 3+ reps, then set 3: 2+ reps, OR just to 4rm) (~10-15 min)
  3. F) Snatch grip upright row to toes (w/brief pause at top of pull and on toes): 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)

 

  1. G) Clean grip upright row to toes (w/brief pause at top of pull and on toes): 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)

 

  1. H) Upper body & Core Auxiliary: (~60 min)

 

A1) DB Bench Press: 4s x3-5 work sets

A2) 1 Arm DB Rows:  4s x3-5 work sets (3 sec pause at chest/torso)(note: brace hand on rack and don’t let hips/back rotate)

 

B1) Standing DB Shoulder Press 4s x 3-5 sets

B2) Chin-ups: 4s x3-5 work sets (3 sec pause at chin)

 

C1) Overhead DB Tricep Extensions or DB Kickbacks or Cable Pushdowns: 8s x3-5 work sets (3 sec lockout each rep)

C2) Cable Back Rows: 8s x3-5 work sets (w/3 sec lockout on each)

  1. Abs: (~5-10 min):
    1. Decline Situps: x10-15×2-3 sets
    2. DB Side Bends: x8-10 x2-3 sets or Wheel Rolls: x10-15×2-3 sets
    3. 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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