Team LAB Tuesday: Level 1-Wave 1, Week 1 of 3
*May squat first (or in AM), then lifts, then pulls/other auxiliary lifts last (unless in meet prep phase-lifts first) (if squat first-doing cleans before snatches can help)
*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!
Rack Jerks:
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) (90s-2min rests) (~20 min)
BTN Push Press (or Push Press or Sn Grip Push Press):
x5rm x1-3 sets (To top x5rm, OR: x5rm then 2 more sets for AMAP, OR: x5RM, -5-10%x5, -10-20%x5)
Optional/Recommended-General Upper body & Core Auxiliary: (~60 min)
A1) Bench Press: 5s x3-5 work sets
A2) Barbell Rows: 5s x3-5 work sets (3 sec pause at chest/torso)
B1) BB Military Press 5s x 3-5 sets
B2) Pullups: 5s x3-5 work sets (3 sec pause at chin)
C1) Bar Dips: 5s x3-5 work sets (3 sec lockout each rep)
C2) Chest Supported Bilateral DB Rows: 5s x3-5 work sets (w/3 sec lockout on each)
- I) Abs: (~5-10 min):
- Hanging Leg Raises: x10-15×2-3 sets
- Wheel Rolls: x10-15×2-3 sets
- Plank Circuit: front (30-60s), side (15-30s), side (*15-30s) (*may add weight as able)x2-3 rounds
**On strength work: may do-after top RM sets across at same weight w/no less than 1-2 reps less or -5-10%).
