Team LAB Thursday: Level 3-Base Volume/Prep & Accum 1, Week 1 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!
*Important: For Sn/C&J: may switch with (keep same rep scheme): Powers, Hangs (High or Knee), Blocks (@ knee), No Feet, or Pause @ Knee (and then change pulls respectively too: Powers = High Pulls, Pause @ Knee Pulls, Hang Pulls, Block Pulls, or No Feet=Regular Pulls)
Optional/recommended-Snatch Sotts (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: x5rm x1-3 sets (To top x5rm, OR: x5rm then 2 more sets for AMAP, OR: x5RM, -5-10%x5, -10-20%x5)
Power Snatch: (Other options: Hangs (High or Knee), Blocks (@knee), No Feet, or Pause @ Knee) (keep same rep scheme)
x2rm, 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) (~30-45 min)
Snatch High Pulls (w/re-bend): (If did other option-change pulls respectively too: Powers = High Pulls, P@K Pulls, Hang Pulls, Block Pulls, or No Feet=Regular Pulls)
x2, x2, x2 (~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: x5rm x1-3 sets (To top x5rm, OR: x5rm then 2 more sets for AMAP, OR: x5RM, -5-10%x5, -10-20%x5)
Power Clean (& Optional Power Jerk on last rep): (Other options: Hangs (High or Knee), Blocks (@knee), No Feet, or Pause @ Knee) (keep same rep scheme)
(Opt. Jerk last rep) x2rm, then: drop 5-10%x2, then 10-15%23), OR: 2rm, 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) (~30 min)
Clean Pull or High Pull (w/re-bend): (If did other option-change pulls respectively too: Powers = High Pulls, P@K Pulls, Hang Pulls, Block Pulls, or No Feet=Regular Pulls)
x2, x2, x2 (~100-105%, 105-110%, 110-115% of today’s lifts) (90s-2min rests) (~10 min)
Rack Jerks:
x3rm, then: drop 5-10%x3, then 10-15%x3), OR: 3rm, then 3s x2-4 sets @~90%+ of 3rm (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) (90s-2min rests) (~20 min)
BTN Push Press (or Push Press or Sn Grip Push Press):
x3rm, then: drop 5-10%x3, then 10-15%x3), OR: 3rm, then 3s x2-4 sets @~90%+ of 3rm (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/Recommended-General Upper body & Core Auxiliary: (~60 min)
A1) DB Bench Press: 5s x3-5 work sets (*note: may switch 5s for 10s)
A2) 1 Arm DB Rows: 5s 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 5s for 10s)
B1) Standing DB Shoulder Press 5s x 3-5 sets (*note: may switch 5s for 10s)
B2) Chin-ups/Pulldowns: 5s x3-5 work sets (3 sec pause at chin) (*note: may switch 5s for 10s)
C1) Overhead DB Tricep Extensions or DB Kickbacks or Cable Pushdowns: x10-12 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: 5s x3-5 work sets (w/3 sec lockout on each) (*note: may switch 5s for 10s)
- 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%).
