Team Lab Saturday Wave 3 of 4 (Level 2, 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. |
| *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/Recommended-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) |
| 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: |
| 4s x3 sets (OR x4rm, -5%x4, -10%x4, OR x4rm, then set 2: 3+ reps, then set 3: 2+ reps), then: Optional/recommended-back off pause OR speed sets: -10% from top set x4, -20% from top set x4 (no belt on this set if wear one). (~15 min) |
| (OR: If did 4rm 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: |
| x4rm x1-3 sets (To top x4rm, OR: x4rm then 2 more sets for AMAP, OR: x4RM, -5-10%x4, -10-20%x4) |
| 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) |
