Team Lab Friday Wave 3 of 4 (Level 3, Week 1 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%) | |||
| Or, Level 3: (match or beat last week/past numbers) | |||
| A) Snatch: to ~90-95% of 1rm w/no misses (‘opener-is’h weight). (30min) | |||
| B) C&J: to ~90% of top C&J for the week or last warm-up/opener type of weight. No misses and do NOT grind out any heavy cleans. (20-30min) | |||
| (Opt. Jerk last rep) x3, x2, x1…(Up to ~85-90% of Monday’s lifts) (~30 min) | |||
| Optional Jerk Warm-up/Technical Tighteners: | |||
| Warm up: Jerk Balance x3-5 x3-5 sets at ~30-40% (60-90s rests) | |||
| Push Press (or BTN Push Press or Sn Grip Push Press): | |||
| x4rm x1-3 sets (To top x4rm, OR: x4rm then 2 more sets for AMAP, OR: x4RM, -5-10%x4, -10-20%x4) | |||
| Optional/Recommended-General Upper body & Core Auxiliary: (~60 min) | |||
| B1) Standing DB Shoulder Press 4s x 3-5 sets (*note: may switch 4s for 8s) | |||
| B2) Chin-ups/Pulldowns: 4s x3-5 work sets (3 sec pause at chin) (*note: may switch 4s for 8s) | |||
| C1) Overhead DB Tricep Extensions or DB Kickbacks or Cable Pushdowns: x8-10 reps x3-5 work sets (3 sec lockout each rep) (AND/OR: Behind the Neck Press, Snatch Grip Press, Hip/Hang Muscle Snatch, etc.) | |||
| C2) Cable Back Rows: 4s x3-5 work sets (w/3 sec lockout on each) (*note: may switch 4s for 8s) | |||
| b. DB Side Bends: x8-10 x2-3 sets or Wheel Rolls: x10-15×2-3 sets | |||
| c. Chinese planks: x30-60s w/weighted optional (back and feet on plates or bench, extend hips/squeeze butt and hold static like plank) | |||
| *On strength work: may do-after top RM sets across at same weight w/no less than 1-2 reps less or -5-10%). | |||
