Team Lab Thursday Wave 4 of 4 (Level 2, Week 3 of 3): Intensification 2: ‘321…Peak’
| *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: Plan B-May stick with 1 lift per day if desired (notes below) |
| Plan A: Based on meet prep, peak, or recovery wash out. Plan B & C: May be used if training through w/no meets and recovery/body is good. |
| 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 x3, x2, x1, OR: 2RM x3 sets OR: x2rm x1-3 sets (To top x2rm, OR: x2rm then 2 more sets for AMAP, OR: x2RM, -5-10%x2, -10-20%x2) |
| And/OR: Muscle Snatch (Plan A: w/hip Plan B: w/o hip) |
| To top x3,x2,x1 OR: x2rm x1-3 sets (To top x2rm, OR: x2rm then 2 more sets for AMAP, OR: x2RM, -5-10%x2, -10-20%x2) |
| Power Snatch (OR Snatch if stay w/in %): |
| Plan A: x3, x2, x1…(Up to ~80-90%+ of Monday’s lifts-*base on recovery needs), Plan B: To Top x3,x2,x1 Full Lift to ~85-90% of Monday, Plan C: To top x3,x2,x1 Power (~30-45 min) |
| Optional-Snatch Pulls: |
| x3, x2, x1 (~100-105%+, 105-110%+, 110-115%+ of today’s lifts) (~10 min) |
| 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 x3, x2, x1, OR: 2RM x3 sets OR: x2rm x1-3 sets (To top x2rm, OR: x2rm then 2 more sets for AMAP, OR: x2RM, -5-10%x2, -10-20%x2) |
| Power Clean & PW Jerk (OR Clean if stay w/in %): |
| Plan A: (Opt. Jerk last rep) x3, x2, x1…(Up to ~70-80% of Monday’s lifts-*base on recovery needs), Plan B: To Top x3,x2,x1 Full Lift to ~85-90% of Monday, Plan C: To top x3,x2,x1 Power (~30 min) |
| Optional-Clean Pulls: |
| x3, x2, x1 (~100-105%+, 105-110%+, 110-115%+ of today’s lifts) (~10 min) |
| 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): |
| To top x3, x2, x1 x7-10 sets/singles (may work up, down, or stay at the same weight after top x1 based on quality) (~60-90s rests) (Note: week of competition drop these or no more than top x3,2,1) |
| (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): |
| To top x3,x2,x1 OR: x2rm x1-3 sets (To top x2rm, OR: x2rm then 2 more sets for AMAP, OR: x2RM, -5-10%x2, -10-20%x2) |
| Optional/Recommended-General Upper body & Core Auxiliary: (~60 min) |
| A1) DB Bench Press: 2s x3-5 work sets (*note: may switch 2s for 4s) |
| A2) 1 Arm DB Rows: 2s 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 2s for 4s) |
| B1) Standing DB Shoulder Press 2s x 3-5 sets (*note: may switch 2s for 4s) |
| B2) Chin-ups/Pulldowns: 2s x3-5 work sets (3 sec pause at chin) (*note: may switch 2s for 4s) |
| C1) Overhead DB Tricep Extensions or DB Kickbacks or Cable Pushdowns: 4-6 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: 2s x3-5 work sets (w/3 sec lockout on each) (*note: may switch 2s for 4s) |
| 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%). |
| Plan B (*Just the lift portion. Same strength work from above): |
| Optional/recommended-Snatch Sotts (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 x3, x2, x1, OR: 2RM x3 sets OR: x2rm x1-3 sets (To top x2rm, OR: x2rm then 2 more sets for AMAP, OR: x2RM, -5-10%x2, -10-20%x2) |
| Snatch (Note: Competition Week-work to 1st attempt or last warm-up): |
| To top x3, x2, x1 x7-10 sets/singles (w/*60s rests, may go up, down, stay at the same, or wave up/down with the weight) (*Up to ~95%+ of Tuesday’s lifts) (If meet peak may cut reps down as needed) |
| Snatch Pulls (No straps-if possible) (*May do pulls after each respective lift, after all lifts are done, or scratch if volume got to high): |
| x3, x2, x1 (~100-105%+, 105-110%+, 110-115%+ of today’s lifts) (~10 min) |
| Rack Jerks (Jerk blocks ok): |
| To top x3, x2, x1 x7-10 sets/singles (may work up, down, or stay at the same weight after top x1 based on quality) (~60-90s rests) (Note: week of competition drop these or no more than top x3,2,1) |
| Push Press (or BTN Push Press or Sn Grip Push Press): |
| To top x3,x2,x1 OR: x2rm x1-3 sets (To top x2rm, OR: x2rm then 2 more sets for AMAP, OR: x2RM, -5-10%x2, -10-20%x2) |
