Team Lab Wednesday Wave 2 of 4 (Level 2, Week 3 of 3): Intensification 1: ‘321 & Variety/Options’ (Level 2)
| *May squat first (or in AM), then lifts, then pulls/other auxiliary lifts last (unless in meet prep phase-lifts first) (if squat first-doing cleans before snatches can help) |
| *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-Jerk/Clean Grip Sotts Press (Optional: Jerk Sotts TO Split Press)(If your positions/flexibility is poor or your stiff from yesterday-DO THEM. May do here to prepare positions for lifts or after lifts w/upper auxiliary strength work): |
| 90-95% of Monday’s RM x3 sets OR: x3rm x1-3 sets (To top x3rm, OR: x3rm then 2 more sets for AMAP, OR: x3RM, -5-10%x3, -10-20%x3) |
| Clean & Jerk:Either, Plan A: Wave 1: 3 Part Top Down Hang Clean Series THEN Wave 2: Hang at Knee Clean to top x3,x2,x1 OR: Plan B: Wave 1: Clean to top x3,x2,x1 THEN Wave 2: Hang at Knee Clean to top x3,x2,x1 (OR, Wave 2: 3 Part, 2 Part, No Pause Series) |
| Plan A-Part 1 of 2:(3 Part Top Down Hang Series-#1: High Hang #2: Hang at Knee #3: Floor) |
| First, 1) Work to top x3: Rep #1) High Hang, Rep #2) Hang at Knee, Rep #3) Floor |
| Then, 2) Work to top x2: Rep #1) Hang at Knee, Rep #2) Floor |
| Finally, 3) Work to top x1: Regular/Floor (Push for top lifts or ~85-90%+ of Mon.)(~30 min) |
| OR: Plan B-Part 1 of 2:(Opt. Jerk last rep) Work to top x3, x2, x1…(Push for top lifts or ~85-90%+ of Mon.)(~30 min) |
| Then, Wave 2:(Opt. Jerk last rep) |
| Plan A-Part 2 of 2:Work to top x3, x2, x1 Hang at Knee Cleans (may start over w/ramp up or ~70%+ of top x1 from today) |
| OR: Plan B-Part 2 of 2:Work to top x3, x2, x1 Hang at Knee Cleans OR: 3 Part Top Down Hang Series (may start over w/ramp up or ~70%+ of top x1 from today) |
| Clean Pulls-Either: 3 Part Top Down Hang Series Pulls, OR: Hang at Knee Pulls, OR: Regular Pulls |
| If 3 Part Top Down Hang Series Pulls:x3 (1-High Hang, 2-Hang at Knee, 3-Floor), x2 (1-Hang at Knee, 2-Floor), x1 (Floor) (~100-105%+, 105-110%+, 110-115%+ of today’s lifts) (90s-2min rests) (~10 min) |
| If Hang at Knee or Regular:x3, x2, x1 (~100-105%+, 105-110%+, 110-115%+ of today’s lifts) (90s-2min rests) (~10 min) |
| Pause Front Squat (*may do after back squats): |
| To top x3,x2,x1 (‘loose build up’: don’t push the 3 & 2 as hard as the 1)(example: x3 @~80-85% of top x1, x2@~85-90% of top x1, x1@~90-95%of top x1, and if feeling good: x1@~100%+ of top x1) (~15 min) |
| (OR: 3s 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(unless doing volume work for both back & front squats): Pauses (5 & 5 tempo): drop 10% x3, then drop 20%x3-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) |
| Back Squats: (*note: 3s & pauses) |
| 3s x3 sets at 90-95% of Monday RM (if Monday no good may go for new RM, then -5%, -10%), then, either (unless doing volume work for both back & front squats): Pauses (5 & 5 tempo): drop 10% x3, then drop 20%x3-no belt, or Speed Reps: drop 10-50%x3, then drop 10-50%x3-no belt (~20+min)(optional/recommended-on initial ramp up sets: pause on rep 1 up to about 80-90% of top work sets) |
| Snatch Deadlifts(or, 3 Part Pause Sn Deadlifts-pause on way up and down): |
| x3rm x1-3 sets (To top x3rm, OR: x3rm then 2 more sets for AMAP, OR: x3RM, -5-10%x3, -10-20%x3) |
| Bonus/optional/recommended-Halting Snatch Deadlift (w/3sec pause at knee)(*note: drop to at least 50% of Sn DL and build back up): |
| x3rm x1-3 sets (To top x3rm, OR: x3rm then 2 more sets for AMAP, OR: x3RM, -5-10%x3, -10-20%x3) |
| RDLs (or Sn RDL if did RDL on Monday): |
| x3rm x1-3 sets (To top x3rm, OR: x3rm then 2 more sets for AMAP, OR: x3RM, -5-10%x3, -10-20%x3) (*note: may switch 3s for 6s) |
| 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.) |
| x6rm x1-3 sets (To top x6rm, OR: x6rm then 2 more sets for AMAP, OR: x6RM, -5-10%x6, -10-20%x6) (*note: may switch 6s for 3s) |
| Low Back-Reverse Hypers &/or Hypers (Note: May do these at beginning of workout-ESPECIALLY if you tend to skip them): |
| 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) |
