Team Lab Thursday Wave 2 of 4 (Level 1, Week 3 of 3): Intensification 1: ‘321 & Variety/Options’ (Level 1)
| *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: 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): | ||
| 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%). | ||
| Warm up: Jerk Balance x3-5 x3-5 sets at ~30-40% (60-90s rests) | ||
| (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. | ||
| 3s x3 sets at 90-95% of Monday RM (if Monday no good may go for new RM, then -5%, -10%), then, either (unless doing volume work for both back & front squats): Pauses (5 & 5 tempo): drop 10% x3, then drop 20%x3-no belt, or Speed Reps: drop 10-50%x3, then drop 10-50%x3-no belt (~20+min)(optional/recommended-on initial ramp up sets: pause on rep 1 up to about 80-90% of top work sets) | ||
| Snatch Deadlifts(or, 3 Part Pause Sn Deadlifts-pause on way up and down): | ||
| x3rm x1-3 sets (To top x3rm, OR: x3rm then 2 more sets for AMAP, OR: x3RM, -5-10%x3, -10-20%x3) | ||
| Bonus/optional/recommended-Halting Snatch Deadlift (w/3sec pause at knee)(*note: drop to at least 50% of Sn DL and build back up): | ||
| x3rm x1-3 sets (To top x3rm, OR: x3rm then 2 more sets for AMAP, OR: x3RM, -5-10%x3, -10-20%x3) | ||
| x3rm x1-3 sets (To top x3rm, OR: x3rm then 2 more sets for AMAP, OR: x3RM, -5-10%x3, -10-20%x3) (*note: may switch 3s for 6s) | ||
| Optional/recommended (&/or Wednesday or Thursday after lifts/Jerks): Single Leg (Quad Dominant) of choice-Lunges, Split Squats, Step-ups, etc. (BB/DB, etc.) *AND: May superset w/hip dominant Single Leg Of Choice: 1 Leg RDL, 1 Leg Good Morning, etc. (BB/DB/1DB, etc.) | ||
| x6rm x1-3 sets (To top x6rm, OR: x6rm then 2 more sets for AMAP, OR: x6RM, -5-10%x6, -10-20%x6) (*note: may switch 6s for 3s) | ||
