Team LAB-Wednesday 1/23/13
Level 1: Week 2 out of 2 (2/6) (match or beat last week/past numbers)
A) Clean: x1rm (30 min)
B) High hang Clean: 3s x 3 (15 min)
C) 3 Part Pausing Clean Pull: 3s x 3 (5-10 min)
D) Rack Jerks: 3sx 3 (15 min) (w/up w/BN Split Press x3-5*3 x 3 TO drop jumps 3×3)(15 min)
E) Back Squat 3,5,7,9-f (20-30min)
F) Optional: RDL OR SN DL 5s x 3 (15 min)
G) Reverse Hypers: 10-15×3 (5 min)
Level 2: Week 2 out of 2 (2/6) (match or beat last week/past numbers)
A) Snatch: x1rm (30 minutes)
B) 2 Part Pausing Snatch Pulls (floor and knee): 3s x 3 (5-10 min)
C) Clean & Jerk: x1rm (20 min)
D) 2 Part Pausing Snatch Pulls (floor and knee): 3s x 3 (5-10 min)
E) Rack Jerks: 3s x 3 (15 min)
F) Back Squat 3,5,7,9-f (20-30min)
G) Optional: RDL OR SN DL 5s x 3 (15 min)
H) Reverse Hypers: 10-15×3 (5 min)
Level 3: Week 2 out of 2 (2/6) (match or beat last week/past numbers)
A) Snatch: x1rm (30 minutes)
B) Snatch pulls: 100%x3, 105%x3, 110%x3 (5-10min)
C) Clean & Jerk: x1rm (20 min)
D) Clean pulls: 100%x3, 105%x3, 110%x3 (5-10min)
E) Rack Jerks: 3s x3 (15 min)
F) Back Squat 3,5,7,9-f (20-30min)
G) Optional: RDL OR SN DL 5s x 3 (15 min)
H) Reverse Hypers: 10-15×3 (5 min)
*note: Level 3: may perform pulls &/or Rack jerk after/before squats if needed
