Team Lab Friday Wave 1 of 4 (Level 3, Week 2 of 3): Base Volume/Prep & Accum 1: ‘Volume & Variety’ (Level 3)
| *May move Saturday lifts OR Squats to today if needed for time/energy, etc. BUT, be sure not to over do Thursday. |
| Snatch:(Optional/recommended: Last rep of each set-Add an Overhead Squat-Especially if haven’t done this week/wave yet) |
| x3, x2, x1…(Max/match or beat Monday’s lifts): optional back offs: 3-7 singles @90%+ of top Snatch (60s rests, or for practice sitting: ~3 min+) (~45 min) |
| Optional-Snatch Pulls: |
| x3, x2, x1 (~100-105%+, 105-110%+, 110-115%+ of today’s lifts) (90s-2min rests) (~10 min) |
| Clean & Jerk:(Optional/recommended: Last rep of each set-Clean+Front Squat+Jerk) |
| To top x3, x2, x1… (Jerk last rep)(Optional/recommended: Last rep of each set-Clean+Front Squat+Jerk)(Max/match or beat Monday’s lifts): optional back offs: 1+1x 3-5 singles @85-90%+ of top C&J (~90s-2 min rests, or for practice sitting: ~3 min+) (~30-45 min) |
| Optional-Clean Pulls: |
| x3, x2, x1 (~100-105%+, 105-110%+, 110-115%+ of today’s lifts) (90s-2min rests) (~10 min) |
