Team Lab Friday Wave 3 of 4 (Level 1, Week 3 of 3): Base Volume/Prep & Accum 2: ‘Daily 321 Specific’
| ***OPTIONAL WORKOUT*** | ||||
| Level 1, 2, or 3 (match or beat last week/past numbers) | ||||
| Optional workout: | ||||
| A) Snatch: A, B, C’s/technique work/warm-ups with barbell only (or any ‘technical lightener’ drills you like w/barbell and tech plates or no more than 40%) | ||||
| B) Clean & Jerk: A, B,Cs/technique work/warm-ups with barbell only (or any ‘technical lightener’ drills you like w/barbell and tech plates or no more than 40%) | ||||
| (Optional Bonus: If trouble w/dip (chest tips forward or faulty dip): Add a pause in the dip. If trouble w/split (inproper split/balance/stability): add a pause in the split. If both: Pause in dip & split. | ||||
| (OR: 4s x3 sets at 90-95% of Monday or Saturday RM (if Monday no good may go for new RM, then -5%, -10%), then, optional-either: Pauses (5 & 5 tempo): drop 10% x4, then drop 20%x4-no belt (~20+min)(optional/recommended-on initial ramp up sets: pause on rep 1 up to about 80-90% of top work sets) (If go with this option may also do after Back Squats) (May also move Pause Front Squat to Monday after Back Squats) | ||||
| 4s x3 sets at 90-95% of Monday RM (if Monday no good may go for new RM, then -5%, -10%), then, either 8s (unless doing volume work for both back & front squats): drop 10% x8, then drop 20%x8-no belt, Pauses (5 & 5 tempo): drop 10% x4, then drop 20%x4-no belt, or Speed Reps: drop 10-50%x4, then drop 10-50%x4-no belt (~20+min)(optional/recommended-on initial ramp up sets: pause on rep 1 up to about 80-90% of top work sets) | ||||
| x4rm x1-3 sets (To top x4rm, OR: x4rm then 2 more sets for AMAP, OR: x4RM, -5-10%x4, -10-20%x4) | ||||
| Bonus/optional/recommended-Halting Snatch Deadlift (w/3sec pause at knee)(*note: drop to at least 50% of Sn DL and build back up): | ||||
| x4rm x1-3 sets (To top x4rm, OR: x4rm then 2 more sets for AMAP, OR: x4RM, -5-10%x4, -10-20%x4) | ||||
| x4rm x1-3 sets (To top x4rm, OR: x4rm then 2 more sets for AMAP, OR: x4RM, -5-10%x4, -10-20%x4) (*note: may switch 4s for 8s) | ||||
| 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.) | ||||
| x8rm x1-3 sets (To top x8rm, OR: x8rm then 2 more sets for AMAP, OR: x8RM, -5-10%x8, -10-20%x8) (*note: may switch 8s for 4s) | ||||
| 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) | ||||
