Team LAB Tuesday: Level 1-Wave 2 of 4, Week 2 of 3
*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) Bench Press: 3s x3-5 work sets (*note: may switch 3s for 6s)
A2) Barbell Rows: 3s x3-5 work sets (3 sec pause at chest/torso) (*note: may switch 3s for 6s)
Part 1 of 2: (3 Part, 2 Part, No Pause Series: 3 PART PAUSE-Pause 1@Floor/Start, Pause 2@Knees, Pause 3@Hips/Power Position w/Torso Erect. 2 PART PAUSE: Pause 1@Floor/Start, Pause 2@Knees. NO PAUSE = Regular/No Pause)
B1) BB Military Press 3s x 3-5 sets (*note: may switch 3s for 6s)
B2) Pullups: 3s x3-5 work sets (3 sec pause at chin) (*note: may switch 3s for 6s)
C1) Bar Dips: 3s x3-5 work sets (3 sec lockout each rep) (*note: may switch 3s for 6s) (AND/OR: Behind the Neck Press, Snatch Grip Press, Hip/Hang Muscle Snatch, etc.)
C2) Chest Supported Bilateral DB Rows: 3s x3-5 work sets (w/3 sec lockout on each) (*note: may switch 3s for 6s)
- 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%).
x3rm, then optional/recommended: 2 more sets for AMAP w/same weight (or may drop 5%, then drop 10%)
x3rm x1-3 sets (To top x3rm, OR: x3rm then 2 more sets for AMAP, OR: x3RM, -5-10%x3, -10-20%x3)(or switch for Sn. Balances x2rm x1-3 sets (To top x2rm, OR: x2rm then 2 more sets for AMAP or x2RM, -5%x2, -10%x2)
Good Mornings or RDLs (or Sn RDL & Cl RDL on Wed) (optional/recommended: 3 sec pause at bottom of GM):
x3rm x1-3 sets (To top x3rm, OR: x3rm then 2 more sets for AMAP, OR: x3RM, -5-10%x3, -10-20%x3) (*note: may switch 3s for 6s)
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.)
x6rm x1-3 sets (To top x6rm, OR: x6rm then 2 more sets for AMAP, OR: x6RM, -5-10%x6, -10-20%x6) (*note: may switch 6s for 3s)
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)
