Team Lab Friday Wave 2 of 4 (Level 1, Week 2 of 3): Intensification 1: ‘321 & Variety/Options’ (Level 1)
| Snatch:Either, Plan A: Wave 1: 3 Part Top Down Hang Snatch Series THEN Wave 2: Hang at Knee Snatch to top x3,x2,x1 OR: Plan B: Wave 1: Snatch to top x3,x2,x1 THEN Wave 2: Hang at Knee Snatch to top x3,x2,x1 |
| 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 Tues.)(~30 min) |
| OR: Plan B-Part 1 of 2:Work to top x3, x2, x1…(Optional/recommended: Last rep of each set-Add an Overhead Squat-Especially if haven’t done this week/wave yet)(~30 min) |
| Then, Wave 2: |
| Plan A & B-Part 2 of 2:Work to top x3, x2, x1 Hang at Knee Snatch (may start over w/ramp up or ~70%+ of top x1 from today) |
| Optional-Snatch 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) |
| 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 & Jerk to top x3+1,x2+1,x1+1 THEN Wave 2: Hang at Knee Clean to top x3,x2,x1 |
| 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(~30 min) |
| OR: Plan B-Part 1 of 2:(Opt. Jerk last rep) Work to top x3, x2, x1…(Optional/recommended: Last rep of each set-Clean+Front Squat+Jerk)(~30 min) |
| Then, Wave 2:(Opt. Jerk last rep) |
| Plan A & B-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) |
| Optional-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) |
