Team Lab Thursday Wave 3 of 4 (Level 2, Week 2 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! |
| *Note: may drop pulls for Wave 2/Back-off options if needed (If lift % efficency is good, do pulls. If lifts not up to par with strength, do wave 2 lifts. Or, do both). |
| *Note: may do wave 2/back-offs immediately after respective lift, or after all wave 1/main lifts are done. Example: Snatch, C&J, Snatch Wave 2 or C&J, Snatch, C&J Wave 2, etc.) |
| 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 x4 sets OR: x4rm x1-3 sets (To top x4rm, OR: x4rm then 2 more sets for AMAP, OR: x4RM, -5-10%x4, -10-20%x4) |
| And/OR: Muscle Snatch (Plan A: w/hip Plan B: w/o hip) |
| x4rm x1-3 sets (To top x4rm, OR: x4rm then 2 more sets for AMAP, OR: x4RM, -5-10%x4, -10-20%x4) |
| Snatch: |
| x3, x2, x1…(Up to ~95%+ of Tuesday’s lifts) (~30-45 min) |
| Optional/Recommended-Snatch Wave 2/Back-offs: A: Snatch x2s, OR: B: Hang Snatch, OR: C: Snatch + Overhead Squat, OR: D: Snatch from Blocks @ Knee |
| Option A: 2s x 3-5 sets @ 90%+ of top x2 from today (90s-2 min rests), Option B: Hang Snatch to top 3,2,1 or 3×3 @ ~75-80%+ (Note: Optional-start w/Tall Snatch and as gets heavy turn into Hangs), Option C: To top x2+2, x1+1 or 2+2 x3 sets @ ~75-80%+, Option D: If do this, do after Cleans-To top 5,4,3,2,1, OR: 5,3,1, OR: 3,2,1, OR: 3×3 @ ~70-80%+ (For all may start over with weight ramp up or at ~70-75% of top Snatch from today) |
| Snatch Pulls (and/or wave 2/back-off options): |
| x3, x2, x1 (~100-105%+, 105-110%+, 110-115%+ of today’s lifts) (90s-2min rests) (~10 min) |
| Optional/Recommended-Clean & Jerk: |
| Power Clean-To top x3,x2,x1 (Up to ~95%+ of Tuesday’s lifts) (Quick ramp up to top, keep volume in check/low) (Opt. Power Jerk last rep) |
| 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: 2s x3 sets @ 90%+ of top x2 (OR: x2rm, then: drop 5-10%x2, then 10-15%x2), OR: 3rm, then 2s x2-4 sets @~90%+ of 2rm (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 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): |
| x4rm x1-3 sets (To top x4rm, OR: x4rm then 2 more sets for AMAP, OR: x4RM, -5-10%x4, -10-20%x4) |
| 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%). |
