Team Lab Thursday Wave 1 of 4 (Level 2, Week 3 of 3): Base Volume/Prep & Accum 1: ‘Volume & Variety’ (Level 2)
| *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 OR Muscle Snatch (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) |
| And/OR: Muscle Snatch (Plan A: w/hip Plan B: w/o hip) |
| 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) |
| x3rm, 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) (~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) |
| x3, x3, x3 (~100-105%, 105-110%, 110-115% of today’s lifts) ) (90s-2min rests) (~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: |
| 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) |
| (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) |
| 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): |
| a. Decline Situps: x10-15×2-3 sets |
| b. DB Side Bends: x8-10 x2-3 sets or Wheel Rolls: x10-15×2-3 sets |
| c. 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%). |
