Team Lab Tuesday Wave 2 of 4 (Level 2, Week 3 of 3): Intensification 1: ‘321 & Variety/Options’ (Level 2)
| *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: Wave 1: 3 Part, 2 Part, No Pause Series Snatch THEN Wave 2: Pause at Knee Snatch to top x3,x2,x1 OR: Plan B: Wave 1: Snatch to top x3,x2,x1 THEN Wave 2: Pause at Knee Snatch to top x3,x2,x1 (OR, Wave 2: 3 Part, 2 Part, No Pause Series) |
| Plan A-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) |
| 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 (Push for top lifts or ~95-98%+ of Sat.)(~30 min) |
| OR: Plan B-Part 1 of 2:Work to top x3, x2, x1…(Push for top lifts or ~95-98%+ of Sat.)(~30 min) |
| Then, Wave 2: |
| Plan A-Part 2 of 2:Work to top x3, x2, x1 Pause at Knee Snatch (may start over w/ramp up or ~70%+ of top x1 from today) |
| OR: Plan B-Part 2 of 2:Work to top x3, x2, x1 Pause at Knee Snatch OR: 3 Part, 2 Part, No Pause Series (may start over w/ramp up or ~70%+ of top x1 from today) |
| Snatch Pulls-Either: 3 Part Pause Series Pulls, OR: Pause at Knee Snatch Pulls, OR: Regular Pulls |
| If 3 Part Pause Series: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 or Regular:x3, x2, x1 (~100-105%+, 105-110%+, 110-115%+ of today’s lifts) (90s-2min rests) (~10 min) |
| 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%). |
