Team Lab Thursday Wave 3 of 4 (Level 1, Week 3 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%). | ||||
| (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. | ||||
| (OR: 4s x3 sets at 90-95% of Monday or Saturday RM (if Monday no good may go for new RM, then -5%, -10%), then, optional-either: Pauses (5 & 5 tempo): drop 10% x4, then drop 20%x4-no belt (~20+min)(optional/recommended-on initial ramp up sets: pause on rep 1 up to about 80-90% of top work sets) (If go with this option may also do after Back Squats) (May also move Pause Front Squat to Monday after Back Squats) | ||||
| 4s x3 sets at 90-95% of Monday RM (if Monday no good may go for new RM, then -5%, -10%), then, either 8s (unless doing volume work for both back & front squats): drop 10% x8, then drop 20%x8-no belt, Pauses (5 & 5 tempo): drop 10% x4, then drop 20%x4-no belt, or Speed Reps: drop 10-50%x4, then drop 10-50%x4-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): | ||||
| x4rm x1-3 sets (To top x4rm, OR: x4rm then 2 more sets for AMAP, OR: x4RM, -5-10%x4, -10-20%x4) | ||||
| Bonus/optional/recommended-Halting Snatch Deadlift (w/3sec pause at knee)(*note: drop to at least 50% of Sn DL and build back up): | ||||
| x4rm x1-3 sets (To top x4rm, OR: x4rm then 2 more sets for AMAP, OR: x4RM, -5-10%x4, -10-20%x4) | ||||
| x4rm x1-3 sets (To top x4rm, OR: x4rm then 2 more sets for AMAP, OR: x4RM, -5-10%x4, -10-20%x4) (*note: may switch 4s for 8s) | ||||
| 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.) | ||||
| x8rm x1-3 sets (To top x8rm, OR: x8rm then 2 more sets for AMAP, OR: x8RM, -5-10%x8, -10-20%x8) (*note: may switch 8s for 4s) | ||||
| x10-15 x3 sets (~10 min)(optional-weighted: BB/DB/Plate. And/or may pause at the top for 3s or hold last rep for 10s) | ||||
