Team LAB begins

Saturday, 7/6/2013

Team L.A.B. Workout

Warmup - JTSC, general barbell warmup, foam roll

Snatch - 
Specific warmup - position stretches, quad squat drills

3-stop snatch -
1x20
1x25
1x30

3-,2-,1-stop snatch
1x35
1x40
1x45

2-,1-stop snatch
1x50
1x60

full snatch
1x65
1x70
1x75
1x80
1x87 PR

high hang snatch
2x3x50
2x3x60

Clean and Jerk -
Specific warmup - position stretches, quad squat drills, jerk position stretches

3-, 2-, 1-stop clean + jerk
1x40
1x50
1x60

2-, 1-stop clean + jerk
1x70
1x80

full clean & jerk
1x90
1x95
1x100
1x105
1x110 (f)

Strength - 
Back Squat - 2x5x115-1x5x110 (was supposed to be straight sets, but all the S/C&J volume made me a little unexpectedly worn out)

Clean Grip Deadlift - 3x3x140

Notes:  For both lifts, pop faster through the hips!  Aim to pull a little higher on the cleans as well.