Team LAB Thursday: Level 3-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!
Plan A: Based on meet prep, peak, or recovery wash out. Plan B & C: May be used if training through w/no meets and recovery/body is good.
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 x3, x2, x1, OR: 2RM x3 sets OR: x2rm x1-3 sets (To top x2rm, OR: x2rm then 2 more sets for AMAP, OR: x2RM, -5-10%x2, -10-20%x2)
Snatch (OR Power Snatch if stay w/in %):
Plan A: x3, x2, x1…(Up to ~80-90%+ of Monday’s lifts-*base on recovery needs), Plan B: To Top x3,x2,x1 Full Lift to ~85-90% of Monday, Plan C: To top x3,x2,x1 Power (~30-45 min)
Snatch Pulls:
x3, x2, x1 (~100-105%+, 105-110%+, 110-115%+ of today’s lifts) (~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 x3, x2, x1, OR: 2RM x3 sets OR: x2rm x1-3 sets (To top x2rm, OR: x2rm then 2 more sets for AMAP, OR: x2RM, -5-10%x2, -10-20%x2)
Clean & Jerk (OR Power Clean if stay w/in %):
Plan A: (Opt. Jerk last rep) x3, x2, x1…(Up to ~70-80% of Monday’s lifts-*base on recovery needs), Plan B: To Top x3,x2,x1 Full Lift to ~85-90% of Monday, Plan C: To top x3,x2,x1 Power (~30 min)
Clean Pulls:
x3, x2, x1 (~100-105%+, 105-110%+, 110-115%+ of today’s lifts) (~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):
To top x3, x2, x1 x7-10 sets/singles (may work up, down, or stay at the same weight after top x1 based on quality) (~60-90s rests) (Note: week of competition drop these or no more than top x3,2,1)
(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):
To top x3,x2,x1 OR: x2rm x1-3 sets (To top x2rm, OR: x2rm then 2 more sets for AMAP, OR: x2RM, -5-10%x2, -10-20%x2)
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%).
