Team Lab Saturday Wave 2 of 4 (Level 1, Week 2 of 3): Intensification 1: ‘321 & Variety/Options’
| *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! | |
| 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) | |
| Back 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) | |
| Front Squats: | |
| 3s x3 sets (OR x3rm, -5%x3, -10%x3, OR x3rm, then set 2: 2+ reps, then set 3: 1+ reps), then: Optional/recommended-back off pause OR speed sets: -10% from top set x3, -20% from top set x3 (no belt on this set if wear one). (~15 min) | |
| (OR: If did 3rm on Monday and volume work on Wednesday, may do: to top 3,2,1 (OR: (~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) | |
| Pause Back Squat: | |
| To top x3,x2,x1 (‘loose build up’: don’t push the 3 & 2 as hard as the 1)(example: 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) (~15 min) | |
| Optional/recommended (if you have issues with: ROM, stability, pain, or staled squats-not optional): 10 & 10 Pause Back Squat (10 sec eccentric and 10 sec pause in bottom): | |
| To top x3,x2,x1 (‘loose build up’: don’t push the 3 & 2 as hard as the 1)(example: 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) (~15 min) | |
| Clean Grip Deads: | |
| x3rm x1-3 sets (To top x3rm, OR: x3rm then 2 more sets for AMAP, OR: x3RM, -5-10%x3, -10-20%x3) | |
| 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) | |
