Team Lab Monday Wave 3 of 4 (Level 3, Week 1 of 3): Base Volume/Prep & Accum 2: ‘Daily 321 Specific’
| *May squat first (or in AM), then lifts, then pulls/other auxiliary lifts last (unless in meet prep phase-lifts first) (if squat first-doing cleans before snatches can help) |
| *Goal each week/wave: match or beat last week/past numbers |
| *Note: Lift % based on top classical lifts. In some cases Work sets listed only) |
| *Individual edits and adjustments can be made for your needs (to program and %). Communicate with your coaches and never assume! |
| *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: |
| x3, x2, x1…(Push for top lifts or ~95-98%+ of Sat.) (~30-45 min) |
| Optional/Recommended-Snatch Wave 2/Back-offs: A: Snatch x3s, OR: B: Pause @ Knee Snatch, OR: C: Pause @ Knee TO Hang @ Knee, OR: D: Hang Above Knee to TO Hang Below Knee |
| Option A: 3s x 3-5 sets @ 90%+ of top x3 from today (90s-2 min rests), B: Pause at Knee Snatch to top 3,2,1 or 3×3 @ ~75-80%+ (If options C or D: to top x2+2, x1+1 or 2+2 x3 sets @ ~75-80%+) |
| 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: |
| (Jerk last rep) x3, x2, x1…(Push for top lifts or ~95-98%+ of Sat.)(~30 min) |
| Optional/Recommended-Clean Wave 2/Back-offs: A: Clean x3s, OR: B: Pause @ Knee Cleans(+ Optional Jerk on last rep),OR: C: C&J Every Rep, OR: D: Clean + Front Squat + Jerk |
| Option A: 3s x 3-5 sets @ 90%+ of top x3 from today (+ Optional Jerk on last rep) (90s-2 min rests), Option B: Pause at Knee Clean to top 3,2,1 or 3×3 @ ~75-80%+, Option C: C&J 3+3 (~80%), 2+2 (~85%), 1+1 (~90%+), Option D: 80% x1+1+1, 85% x1+1+1, 90% x1+1+1 x1-3 sets (% of today’s top) (For all: may start over with weight ramp up or at ~70-80% of top C&J from today) |
| 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) |
| Front Squat: |
| To top x3,x2,x1 (~15 min+) (Based on lifters needs pick-‘hard build up’: push the 3,2,1 to a top or ‘loose build up’: don’t push the 3 & 2 as hard as the 1)(examples: ‘hard’-work to 3rm, add ~5% x2, add ~5% x1, if feeling good add ~5% x1, or ‘loose’:x3 @~80-85% of top x1, x2@~85-90% of top x1, x1@~90-95%of top x1, and if feeling good: x1@~100%+ of top x1). Note: Yes, after you hit your top x3, you can do multiple sets of 2s and 1s while ramping up. (optional/recommended-on initial ramp up sets: pause on rep 1 up to about 80-90% of top work sets) |
| (OR: to 4rm, then optional/recommended: 2 more sets for AMAP w/same weight (or may drop 5%, then drop 10%) (If go with this option may also do after Back Squats) |
| Back Squat: |
| x4rm, then optional/recommended: 2 more sets for AMAP w/same weight (or may drop 5%, then drop 10%) |
| Optional/recommended-Overhead Squats (OR: Sn. Balances) (or Tuesday before or after lifts) (*Note: Sn. Balances may also be done Thur or Sat): |
| x4rm x1-3 sets (To top x4rm, OR: x4rm then 2 more sets for AMAP, OR: x4RM, -5-10%x4, -10-20%x4)(or switch for Sn. Balances x3rm x1-3 sets (To top x3rm, OR: x3rm then 2 more sets for AMAP or x3RM, -5%x3, -10%x3) |
| Good Mornings or RDLs (or Sn RDL & Cl RDL on Wed)(optional/recommended: 3 sec pause at bottom of GM): |
| x4rm x1-3 sets (To top x4rm, OR: x4rm then 2 more sets for AMAP, OR: x4RM, -5-10%x4, -10-20%x4) (*note: may switch 4s for 8s) |
| Optional/recommended (&/or Wednesday or Thursday after lifts/Jerks): Single Leg (Quad Dominant) of choice-Lunges, Split Squats, Step-ups, etc. (BB/DB, etc.) *AND: May superset w/hip dominant Single Leg Of Choice: 1 Leg RDL, 1 Leg Good Morning, etc. (BB/DB/1DB, etc.) |
| x8rm x1-3 sets (To top x8rm, OR: x8rm then 2 more sets for AMAP, OR: x8RM, -5-10%x8, -10-20%x8) (*note: may switch 8s for 4s) |
| Low Back-Hypers &/or Reverse Hypers (Note: May do these at beginning of workout-ESPECIALLY if you tend to skip them): |
| x10-15 x3 sets (~10 min)(optional-weighted: BB/DB/Plate. And/or may pause at the top for 3s or hold last rep for 10s) |
