Team Lab Tuesday Wave 2 of 4 (Level 1, Week 2 of 3): Intensification 1: ‘321 & Variety/Options’
| *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) |
| 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): |
| a. Hanging Leg Raises: x10-15×2-3 sets |
| b. Wheel Rolls: x10-15×2-3 sets |
| c. 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%). |
