Team Lab Tuesday Wave 2 of 4 (Level 3, 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-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): |
| x3rm x1-3 sets (To top x3rm, OR: x3rm then 2 more sets for AMAP, OR: x3RM, -5-10%x3, -10-20%x3) (*Brief pause at the top of every rep) |
| Snatch: Either, Plan A: Pause at Knee Snatch, OR: Plan B: 3 Part, 2 Part, No Pause Series, OR: C: Blocks at Knee (+Optional/recommended: Overhead Squat on last rep) (Full lifts preferred but may do powers if needed) |
| *If Pause at Knee or Blocks: work to top x3, x2, x1-Up to ~90%+ of Monday’s lifts |
| (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) |
| First, 1) Work to top x3: Rep #1) 3 Part Pause, Rep #2) 2 Part Pause, Rep #3) Regular |
| Then, 2) Work to top x2: Rep #1) 2 Part Pause, Rep #2) Regular |
| Finally, 3) Work to top x1: Regular (OR: 2 Part Pause-whichever feels better technically) |
| Snatch Pulls: 3 Part Pause Series Pulls, OR: Pause at Knee Snatch Pulls, OR: Block Pulls: (If did other option-change pulls respectively too: Full/Classical = Regular Pulls, Powers = High Pulls, Pause @ Knee Pulls, Hang Pulls, Block Pulls, or No Feet=Regular Pulls) |
| x3 (w/3pp, 2pp, 0p/Regular), x2 (w/2pp, 0p/regular), x1 (0p/regular) (~100-105%+, 105-110%+, 110-115%+ of today’s lifts) (90s-2min rests) (~10 min) |
| (*if Pause at Knee: pause at knee for all pull reps) |
| 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): |
| x3rm x1-3 sets (To top x3rm, OR: x3rm then 2 more sets for AMAP, OR: x3RM, -5-10%x3, -10-20%x3) (*Brief pause at the top of every rep) |
| Clean: Either, Plan A: Pause at Knee, OR: Plan B: 3 Part, 2 Part, No Pause Series, OR: C: Blocks at Knee (Full lifts preferred but may do powers if needed) |
| *If Pause at Knee or Blocks: work to top x3, x2, x1-Up to ~90%+ of Monday’s lifts |
| (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) |
| First, 1) Work to top x3: Rep #1) 3 Part Pause, Rep #2) 2 Part Pause, Rep #3) Regular |
| Then, 2) Work to top x2: Rep #1) 2 Part Pause, Rep #2) Regular |
| Finally, 3) Work to top x1: Regular (OR: 2 Part Pause-whichever feels better technically) |
| Clean Pulls: 3 Part Pause Series Pulls, OR: Pause at Knee Clean Pulls, OR: Block Pulls: (If did other option-change pulls respectively too: Full/Classical = Regular Pulls, Powers = High Pulls, Pause @ Knee Pulls, Hang Pulls, Block Pulls, or No Feet=Regular Pulls) |
| x3 (w/3pp, 2pp, 0p/Regular), x2 (w/2pp, 0p/regular), x1 (0p/regular) (~100-105%+, 105-110%+, 110-115%+ of today’s lifts) (90s-2min rests) (~10 min) |
| (*if Pause at Knee: pause at knee for all pull reps) |
| Power Jerks (or Split Jerks out of squat racks/no blocks) |
| x3, x2, x1, then optional: 3s x3 sets @ 90%+ of top x3 |
| BTN Push Press or Sn Grip Push Press: |
| x3rm x1-3 sets (To top x3rm, OR: x3rm then 2 more sets for AMAP, OR: x3RM, -5-10%x3, -10-20%x3) |
| 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%). |
