Team LAB Thursday: Level 1-Wave 4 of 4, Week 3 of 3
*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-General Upper body & Core Auxiliary: (~60 min)
A1) DB Bench Press: 2s x3-5 work sets (*note: may switch 2s for 4s)
A2) 1 Arm DB Rows: 2s 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 2s for 4s)
B1) Standing DB Shoulder Press 2s x 3-5 sets (*note: may switch 2s for 4s)
B2) Chin-ups/Pulldowns: 2s x3-5 work sets (3 sec pause at chin) (*note: may switch 2s for 4s)
C1) Overhead DB Tricep Extensions or DB Kickbacks or Cable Pushdowns: 4-6 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: 2s x3-5 work sets (w/3 sec lockout on each) (*note: may switch 2s for 4s)
- I) Abs: (~5-10 min):
- Decline Situps: x10-15×2-3 sets
- DB Side Bends: x8-10 x2-3 sets or Wheel Rolls: x10-15×2-3 sets
- 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%).
