Team Lab Thursday Wave 2 of 4 (Level 3, Week 1 of 3): Intensification 1: ‘321 & Variety/Options’
| *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: x3rm x1-3 sets (To top x3rm, OR: x3rm then 2 more sets for AMAP, OR: x3RM, -5-10%x3, -10-20%x3) |
| And/OR: Muscle Snatch (Plan A: w/hip Plan B: w/o hip) |
| 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: Hang at Knee Snatch, OR: B: 3 Part Top Down Hang Series, 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) |
| *If Hang at Knee or No Feet: work to top x3, x2, x1 (Up to ~85-90%+ of Monday’s lifts), then: optional back offs: 2s x3 sets within 10% of top x2 |
| (3 Part Top Down Hang Series-#1: High Hang #2: Hang at Knee #3: Floor) |
| 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)(Up to ~85-90%+ of Monday’s lifts), then: optional back offs: 2s x3 sets within 10% of top x2 (hang, regular, or combo: hang+regular) |
| 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: Hang at Knee Clean, OR: B: 3 Part Top Down Hang Series, 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) |
| *If Hang at Knee or No Feet: work to top x3, x2, x1 (Up to ~85-90%+ of Monday’s lifts), then: optional back offs: 2s x3 sets within 10% of top x2 |
| (3 Part Top Down Hang Series-#1: High Hang #2: Hang at Knee #3: Floor) |
| 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)(Up to ~85-90%+ of Monday’s lifts), then: optional back offs: 2s x3 sets within 10% of top x2 (hang, regular, or combo: hang+regular) |
| 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) |
| 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): |
| x3, x2, x1, then optional: 3s x3 sets @ 90%+ of top x3 |
| (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): |
| 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): |
| 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%). |
