Team LAB Thursday: Level 3-Wave 2 of 4, 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!
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: x3rm x1-3 sets (To top x3rm, OR: x3rm then 2 more sets for AMAP, OR: x3RM, -5-10%x3, -10-20%x3)
Snatch: Either, Plan A: 3 Part Top Down Hang Series, OR: B: Hang at Knee Snatch, OR: C: No Feet (No foot movement & start w/receive stance) (+Optional/recommended: Overhead Squat on last rep) (Full lifts preferred but may do powers if needed)
(3 Part Top Down Hang Series-#1: High Hang #2: Hang at Knee #3: Floor)
(*If Hang at Knee or No Feet: work to top x3, x2, x1-Up to ~85-90% of Monday’s lifts)
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 (OR: Hang at Knee-whichever feels better technically)
Snatch Pulls: 3 Part Top Down Hang Series Pulls, OR: Hang at Knee Pulls, OR: No Feet = Regular Pulls (*May do High Pull or Regular Pull)
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: perform pulls from hang at knee or optional-regular pulls)
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: x3rm x1-3 sets (To top x3rm, OR: x3rm then 2 more sets for AMAP, OR: x3RM, -5-10%x3, -10-20%x3)
Clean: Either, Plan A: 3 Part Top Down Hang Series, OR: B: Hang at Knee Clean, OR: C: No Feet (No foot movement & start w/receive stance) (+ Optional Power Jerk on last rep) (Full lifts preferred but may do powers if needed)
(3 Part Top Down Hang Series-#1: High Hang #2: Hang at Knee #3: Floor)
(*If Hang at Knee or No Feet: work to top x3, x2, x1-Up to ~85-90% of Monday’s lifts)
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 (OR: Hang at Knee-whichever feels better technically)
Clean Pulls: 3 Part Top Down Hang Series Pulls OR: Hang at Knee Pulls, OR: No Feet = Regular 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: perform pulls from hang at knee or optional-regular pulls)
Rack Jerks (Jerk blocks ok):
x3, x2, x1, then optional: 3s x3 sets @ 90%+ of top x3
Push Press (or BTN 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: 3s x3-5 work sets (*note: may switch 3s for 6s)
A2) 1 Arm DB Rows: 3s 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 3s for 6s)
B1) Standing DB Shoulder Press 3s x 3-5 sets (*note: may switch 3s for 6s)
B2) Chin-ups/Pulldowns: 3s x3-5 work sets (3 sec pause at chin) (*note: may switch 3s for 6s)
C1) Overhead DB Tricep Extensions or DB Kickbacks or Cable Pushdowns: x6-8 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: 3s x3-5 work sets (w/3 sec lockout on each) (*note: may switch 3s for 6s)
- 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%).
