Team Lab Thursday Wave 3 of 4 (Level 1, Week 1 of 3): Base Volume/Prep & Accum 2: ‘Daily 321 Specific
| *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: 4s x3-5 work sets (*note: may switch 4s for 8s) |
| A2) 1 Arm DB Rows: 4s 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 4s for 8s) |
| B1) Standing DB Shoulder Press 4s x 3-5 sets (*note: may switch 4s for 8s) |
| B2) Chin-ups/Pulldowns: 4s x3-5 work sets (3 sec pause at chin) (*note: may switch 4s for 8s) |
| C1) Overhead DB Tricep Extensions or DB Kickbacks or Cable Pushdowns: x8-10 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: 4s x3-5 work sets (w/3 sec lockout on each) (*note: may switch 4s for 8s) |
| 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%). |
