Team Lab Tuesday Wave 1 of 4 (Level 1, Week 3 of 3): Base Volume/Prep & Accum 1: ‘Volume & Variety’
| *Goal each week/wave: match or beat last week/past numbers | |
| *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! | |
| Optional/Recommended-General Upper body & Core Auxiliary: (~60 min) | |
| A1) Bench Press: 5s x3-5 work sets (*note: may switch 5s for 10s) | |
| A2) Barbell Rows: 5s x3-5 work sets (3 sec pause at chest/torso) (*note: may switch 5s for 10s) | |
| x3rm, then 3s x2-4 sets @~90%+ of 3rm (if 4 sets, may drop down ~5-10% more on last 2 sets) (if miss any add another set at same or less weight) (90s-2min rests) (~30-45 min) | |
| B1) BB Military Press 5s x 3-5 sets (*note: may switch 5s for 10s) | |
| B2) Pullups: 5s x3-5 work sets (3 sec pause at chin) (*note: may switch 5s for 10s) | |
| x3, x3, x3 (~100-105%, 105-110%, 110-115% of today’s lifts) ) (90s-2min rests) (~10 min) | |
| C1) Bar Dips: 5s x3-5 work sets (3 sec lockout each rep) (*note: may switch 5s for 10s) (AND/OR: Behind the Neck Press, Snatch Grip Press, Hip/Hang Muscle Snatch, etc.) | |
| C2) Chest Supported Bilateral DB Rows: 5s x3-5 work sets (w/3 sec lockout on each) (*note: may switch 5s for 10s) | |
| I) Abs: (~5-10 min): | |
| a. Hanging Leg Raises: x10-15×2-3 sets | |
| b. Wheel Rolls: x10-15×2-3 sets | |
| c. Plank Circuit: front (30-60s), side (15-30s), side (*15-30s) (*may add weight as able)x2-3 rounds | |
| **On strength work: may do-after top RM sets across at same weight w/no less than 1-2 reps less or -5-10%). | |
| x5rm x1-3 sets (To top x5rm, OR: x5rm then 2 more sets for AMAP, OR: x5RM, -5-10%x5, -10-20%x5) (*note: may switch 5s for 10s) | |
| Optional/recommended (&/or Wednesday or Thursday after lifts/Jerks): Single Leg (Quad Dominant) of choice-Lunges, Split Squats, Step-ups, etc. (BB/DB, etc.) *AND: May superset w/hip dominant Single Leg Of Choice: 1 Leg RDL, 1 Leg Good Morning, etc. (BB/DB/1DB, etc.) | |
| x10rm x1-3 sets (To top x10rm, OR: x10rm then 2 more sets for AMAP, OR: x10RM, -5-10%x10, -10-20%x10) (*note: may switch 10s for 5s) | |
| x10-15 x3 sets (~10 min)(optional-weighted: BB/DB/Plate. And/or may pause at the top for 3s or hold last rep for 10s) | |
