Team Lab Monday Wave 4 of 4 (Level 1, Week 3 of 3): Intensification 2: ‘321…Peak’
| *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! |
| Note: Plan B-May stick with 1 lift per day if desired (notes below) |
| Optional-Snatch Sotts (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): |
| To top x3,x2,x1 OR: x2rm x1-3 sets (To top x2rm, OR: x2rm then 2 more sets for AMAP, OR: x2RM, -5-10%x2, -10-20%x2) (*Brief pause at the top of every rep) |
| Snatch (*May do Snatch x321 to top and save the 1s x7-10 sets for a Wave 2 after C&J): |
| To top x3, x2, x1 x7-10 sets/singles (w/*60s rests, may go up, down, stay at the same, or wave up/down with the weight) (*Push for top lifts or ~95-98%+ of Sat.) (If meet peak may cut reps down as needed) (Note: Competition Week-work to 1st or 2nd attempt) |
| Optional-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): |
| To top x3,x2,x1 OR: x2rm x1-3 sets (To top x2rm, OR: x2rm then 2 more sets for AMAP, OR: x2RM, -5-10%x2, -10-20%x2) (*Brief pause at the top of every rep) |
| Clean & Jerk: |
| To top x3, x2, x1… (Jerk last rep) (Push for top lifts or ~95-98%+ of Sat.) (~30-45 min) (Note: Competition Week-work to 1st or 2nd attempt) |
| Optional/Recommended-C&J Back-offs: |
| 1+1x 3-5 sets @85-90%+ of top C&J (~90s-2 min rests, or for practice sitting: ~3 min+) |
| Snatch Pulls (No straps-if possible) (*May do pulls after each respective lift, after all lifts are done, or scratch if volume got to high): |
| x3, x2, x1 (~100-105%+, 105-110%+, 110-115%+ of today’s lifts) (~10 min) |
| Clean Pulls (No straps-if possible) (*May do pulls after each respective lift, after all lifts are done, or scratch if volume got to high): |
| x3, x2, x1 (~100-105%+, 105-110%+, 110-115%+ of today’s lifts) (~10 min) |
| Front Squat: |
| To top x3,x2,x1 (~15 min+) (Based on lifters needs pick-‘hard build up’: push the 3,2,1 to a top or ‘loose build up’: don’t push the 3 & 2 as hard as the 1)(examples: ‘hard’-work to 3rm, add ~5% x2, add ~5% x1, if feeling good add ~5% x1, or ‘loose’: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). Note: Yes, after you hit your top x3, you can do multiple sets of 2s and 1s while ramping up. (optional/recommended-on initial ramp up sets: pause on rep 1 up to about 80-90% of top work sets) |
| (OR: to 4rm, then optional/recommended: 2 more sets for AMAP w/same weight (or may drop 5%, then drop 10%) (If go with this option may also do after Back Squats) |
| Back Squat: |
| x2rm, then optional/recommended: 2 more sets for AMAP w/same weight (or may drop 5%, then drop 10%) |
| Optional/recommended-Overhead Squats (OR: Sn. Balances) (or Tuesday before or after lifts) (*Note: Sn. Balances may also be done Thur or Sat): |
| To top x3,x2,x1, OR: x2rm x1-3 sets (To top x2rm, OR: x2rm then 2 more sets for AMAP, OR: x2RM, -5-10%x2, -10-20%x2) (or switch for Sn. Balances to top x3,x2,x1) |
| Good Mornings or RDLs (or Sn RDL & Cl RDL on Wed)(optional/recommended: 3 sec pause at bottom of GM): |
| x2rm x1-3 sets (To top x2rm, OR: x2rm then 2 more sets for AMAP, OR: x2RM, -5-10%x2, -10-20%x2) (*note: may switch 2s for 4s) |
| 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.) |
| 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 2s) |
| Low Back-Hypers &/or Reverse 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) |
| Plan B (*Just the lift portion. Same strength work from above): |
| Optional/recommended-Snatch Sotts (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): |
| To top x3,x2,x1 OR: x2rm x1-3 sets (To top x2rm, OR: x2rm then 2 more sets for AMAP, OR: x2RM, -5-10%x2, -10-20%x2) (*Brief pause at the top of every rep) |
| Snatch: |
| To top x3, x2, x1 x7-10 sets/singles (w/*60s rests, may go up, down, stay at the same, or wave up/down with the weight) (*Push for top lifts or ~95-98%+ of Sat.) (If meet peak may cut reps down as needed) (Note: Competition Week-work to 1st or 2nd attempt) |
| Snatch Pulls (No straps-if possible) (*May do pulls after each respective lift, after all lifts are done, or scratch if volume got to high): |
| x3, x2, x1 (~100-105%+, 105-110%+, 110-115%+ of today’s lifts) (~10 min) |
