Team Lab Saturday Wave 3 of 4 (Level 3, Week 1 of 3): Base Volume/Prep & Accum 2: ‘Daily 321 Specific’
| *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! |
| Optional/recommended-Snatch Sotts OR Muscle Snatch (If your positions/flexibility is poor or your stiff from yesterday-DO THEM. May do here to prepare positions for lifts or after lifts w/upper auxiliary strength work): |
| 90-95% of Tuesday’s RM x4 sets OR: x4rm x1-3 sets (To top x4rm, OR: x4rm then 2 more sets for AMAP, OR: x4RM, -5-10%x4, -10-20%x4) |
| And/OR: Muscle Snatch (Plan A: w/hip Plan B: w/o hip) |
| x4rm x1-3 sets (To top x4rm, OR: x4rm then 2 more sets for AMAP, OR: x4RM, -5-10%x4, -10-20%x4) |
| Snatch: Either-Plan A: Snatch x321, OR: Hang Snatch + Snatch, OR: 1 Pull & 1 Full (OR: High Pull + Power), OR: 1 Pause @ Knee Snatch + Hang at Knee Snatch |
| Snatch x3, x2, x1…(Up to ~85-90% of Monday’s lifts) (~30-45 min) |
| (OR: Hang Snatch + Snatch to top 1+1, then Snatch x1 to ~85-90% of Monday) (OR: Snatch Pull + Snatch to top 1+1, then Snatch x1 to ~85-90% of Monday-may keep pull on all reps) (OR: Pause @ Knee Snatch + Hang @ Knee Snatch to top 1+1, then Hang OR Pause @ Knee Snatch x1 to ~85-90% of Monday) |
| (Optional back offs: Option A: 1s x3-5 sets @~90%+ of top x1. For options B & C: 1+1 x2-4 sets @~90%+ of top 1+1 on today’s ramp up (if 4 sets, may drop down ~5-10% more on last 2 sets) (if miss any add another set at same or less weight) |
| Snatch Pulls (‘may’ drop pulls if do back off sets): |
| x3, x2, x1 (~100-105%+, 105-110%+, 110-115%+ of today’s lifts) (90s-2min rests) (~10 min) |
| Optional/recommended-Jerk/Clean Grip Sotts Press (Optional: Jerk Sotts TO Split Press)(If your positions/flexibility is poor or your stiff from yesterday-DO THEM. May do here to prepare positions for lifts or after lifts w/upper auxiliary strength work): |
| 90-95% of Tuesday’s RM x3 sets OR: x4rm x1-3 sets (To top x4rm, OR: x4rm then 2 more sets for AMAP, OR: x4RM, -5-10%x4, -10-20%x4) |
| Clean & Jerk: Either-Plan A: Clean & Jerk x321, OR: Hang Clean + Clean, OR: 1 Pull & 1 Full (OR: High Pull/Pull + Power), OR: 1 Pause @ Knee Clean + Hang at Knee Clean, OR: Power Clean + Clean + Front Squat (Opt. Jerk last rep) |
| (Opt. Jerk last rep) x3, x2, x1…(Up to ~85-90% of Monday’s lifts) (~30 min) |
| (OR: Hang Clean + Clean to top 1+1, then Clean x1 to ~85-90% of Monday) (OR: Clean Pull + Clean to top 1+1, then Clean x1 to ~85-90% of Monday-may keep pull on all reps) (OR: Pause @ Knee Clean + Hang @ Knee Clean to top 1+1, then Hang OR Pause @ Knee Clean x1 to ~85-90% of Monday) (OR: Power Clean + Clean + Front Squat, then Clean + Front Squat x1+1 to ~85-90% of Monday) |
| (Optional back offs: Option A: 1s x3-5 sets @~90%+ of top x1. For options B & C: Drop 5-10% x1+1, then 10-15% x1+1 of top 1+1 on today’s ramp up (if miss any add another set at same or less weight) |
| Clean Pulls (‘may’ drop pulls if do back off sets): |
| x3, x2, x1 (~100-105%+, 105-110%+, 110-115%+ of today’s lifts) (90s-2min rests) (~10 min) |
| 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) |
| Rack Jerks (Jerk blocks ok): |
| x3, x2, x1, then optional: 2s x3 sets @ 90%+ of top x2 (OR: x2rm, then: drop 5-10%x2, then 10-15%x2), OR: 3rm, then 2s x2-4 sets @~90%+ of 2rm (if 4 sets, may drop down ~5-10% more on last 2 sets) (if miss any add another set at same or less weight) (90s-2min rests) (~20 min) |
| (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. |
| Optional Jerk Work: |
| 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) |
| Optional: Jerk Leg Corrective: |
| Opposite Leg Overhead Split Squats w/bar+ x10x3 (OR: Alternating lunges and/overhead optional) |
| 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) |
| 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) |
| I) Abs: (~5-10 min): |
| a. Decline Situps: x10-15×2-3 sets |
| 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%). |
