Team LAB Friday: Wave 3 of 4 (Level 2, 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. | |||
| ***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%) | |||
| Optional Jerk Warm-up/Technical Tighteners: | |||
| Warm up: Jerk Split Press x5*3 x3-5 sets (60s rests) | |||
| Warm up: Jerk Balance x3-5 x3-5 sets at ~30-40% (60-90s rests) | |||
| (Optional Bonus: If trouble w/dip (chest tips forward or faulty dip): Add a pause in the dip. If trouble w/split (inproper split/balance/stability): add a pause in the split. If both: Pause in dip & split. | |||
| Jerk Drives OR Dips (w/dips pause in bottom of jerk dip for 3s) | |||
| x3, x3, x3 (~90-100%+,~ 95-105%+, ~100-110%+…may do more) (90s-2min rests) (~10 min) | |||
| Jerk Recoveries or Supports (Recoveries are from split and supports are from power jerk position): | |||
| Work to top x5, 3, 1 (if supports: hold lockouts for ~3, 5, or 10s as needed) | |||
| Opposite Leg Overhead Split Squats w/bar+ x10x3 (OR: Alternating lunges and/overhead optional) | |||
| A1) DB Bench Press: 4s x3-5 work sets (*note: may switch 4s for 8s) | |||
| A2) 1 Arm DB Rows: 4s x3-5 work sets (3 sec pause at chest/torso)(note: brace hand on rack and don’t let hips/back rotate) (*note: may switch 4s for 8s) | |||
| 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%). | |||
