Team Lab Friday Wave 3 of 4 (Level 1, Week 1 of 3): Base Volume/Prep & Accum 2: ‘Daily 321 Specific’
| *May move Saturday lifts OR Squats to today if needed for time/energy, etc. BUT, be sure not to over do Thursday. |
| *Note: may drop pulls for Wave 2/Back-off options if needed (If lift % efficency is good, do pulls. If lifts not up to par with strength, do wave 2 lifts. Or, do both). |
| *Note: may do wave 2/back-offs immediately after respective lift, or after all wave 1/main lifts are done. Example: Snatch, C&J, Snatch Wave 2 or C&J, Snatch, C&J Wave 2, etc.) |
| Snatch: |
| To top x3, x2, x1…(Max/match or beat Monday’s lifts): Optional back offs, Option A: 3-7 singles @90%+ of top Snatch (limit total 90%+ singles to ~10) (60s rests, or for practice sitting: ~3 min+), Option B: Sequenced Drops: After x1, drop 5% x1 for 3 sets, then drop 5% more x1 for 3 sets (60s rests), Option C: Segment Waves: Wave 1-to top x3,2,1. Wave 2: (Based on top x1 in wave 1) 94% x1-3 reps, 98% x1-2 reps, 102% x1 rep. Wave 3: If made all reps-(Based on top x1 in wave 2) 94% x1-3 reps, 98% x1-2 reps, 102% x1 rep…(If missed reps on wave 2-repeat same scheme for wave 3 or drop 5% for each). (~45 min) |
| Optional/Recommended-Snatch Wave 2: A: Snatch, OR: B: Snatch + Overhead Squat |
| A: 1s x 7-10 sets @ 90%+ of top x1 from today (60s rests), Option B: 1+1 x 7-10 sets @ 90%+ of top x1 from today (60s rests) |
| Snatch Pulls (and/or wave 2/back-off options): |
| x3, x2, x1 (~100-105%+, 105-110%+, 110-115%+ of today’s lifts) (90s-2min rests) (~10 min) |
| Clean & Jerk: |
| To top x3, x2, x1… (Jerk last rep)(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+), Option B: Sequenced Drops: After x1, drop 5-10% x1+1 for 3 sets, then drop 5-10% more x1+1 for 3 sets (60s rests), Option C: Segment Waves: Wave 1-to top x3,2,1. Wave 2: (Based on top x1 in wave 1) 94% x1-3 reps, 98% x1-2 reps, 102% x1 rep. Wave 3: If made all reps-(Based on top x1 in wave 2) 94% x1-3 reps, 98% x1-2 reps, 102% x1 rep…(If missed reps on wave 2-repeat same scheme for wave 3 or drop 5% for each) (Optional-Jerk last rep) (~30-45 min) |
| Optional-Clean Wave 2: A: Cleans (+ Optional Jerk on last rep-Power or Split), OR: B:1 Clean + 321 Jerks (Work to top: 1 Clean + 3 Jerks, 1 Clean + 2 jerks, 1 Clean & Jerk), OR: C: C&J Every Rep |
| A: 1s x 3-7 sets @ 90%+ of top x1 from today (+ Optional Jerk on last rep) (60-90s rests, if Jerk: 60s-2 min), Option B: 1 Clean + 321 Jerks: ~70-80%+ x1+3 Jerks, ~75-85%+ x1+2 Jerks, ~80-90%+ x1+1 x1-3 sets (90s-2 min rests), Option C: 3+3 (~80%), 2+2 (~85%), 1+1 (~90%+), (2-3 min rests), (All % from today’s best) |
| Clean Pulls (and/or wave 2/back-off options): |
| x3, x2, x1 (~100-105%+, 105-110%+, 110-115%+ of today’s lifts) (90s-2min rests) (~10 min) |
