Team Lab Tuesday Wave 3 of 4 (Level 3, Week 1 of 3): Base Volume/Prep & Accum 2: ‘Daily 321 Specific’
| *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): |
| x4rm x1-3 sets (To top x4rm, OR: x4rm then 2 more sets for AMAP, OR: x4RM, -5-10%x4, -10-20%x4) (*Brief pause at the top of every rep) |
| Snatch: Either-Plan A: Snatch x321, OR: Plan B: Pw Snatch + Snatch, OR: Plan C: Pause @ Knee Snatch + Snatch |
| Snatch x3, x2, x1…(Up to ~90% of Monday’s lifts) (~30-45 min) |
| (OR: Option B: Power Snatch + Snatch to top 1+1, then Snatch x1 to ~90% of Monday) (OR: Option C: Pause @ Knee Snatch + Snatch to top 1+1, then Snatch x1 to ~90% of Monday) |
| (Optional back offs: Option A: 1s x3-5 sets @~90%+ of top x1. For options B & C: 1+1 x2-4 sets @~90%+ of top 1+1 on today’s ramp up (if 4 sets, may drop down ~5-10% more on last 2 sets) (if miss any add another set at same or less weight) |
| Snatch Pulls (‘may’ drop pulls if do back off sets): |
| x3, x2, x1 (~100-105%+, 105-110%+, 110-115%+ of today’s lifts) (90s-2min rests) (~10 min) |
| 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): |
| x4rm x1-3 sets (To top x4rm, OR: x4rm then 2 more sets for AMAP, OR: x4RM, -5-10%x4, -10-20%x4) (*Brief pause at the top of every rep) |
| Clean & Jerk: Either-Plan A: Clean & Jerk x321, OR: Plan B: Pw Clean + Clean, OR: Plan C: Pause @ Knee Clean + Clean (Opt. Jerk last rep) |
| (Opt. Jerk last rep) x3, x2, x1…(Up to ~90% of Monday’s lifts) (~30 min) |
| (OR: Option B: Power Clean + Clean to top 1+1, then Clean x1 to ~90% of Monday) (OR: Option C: Pause @ Knee Clean + Clean to top 1+1, then Clean x1 to ~90% of Monday) |
| (Optional back offs: Option A: 1s x3-5 sets @~90%+ of top x1. For options B & C: Drop 5-10% x1+1, then 10-15% x1+1 of top 1+1 on today’s ramp up (if miss any add another set at same or less weight) |
| Clean Pulls (‘may’ drop pulls if do back off sets): |
| 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: 2s x3 sets @ 90%+ of top x2 (OR: x2rm, then: drop 5-10%x2, then 10-15%x2), OR: 3rm, then 2s x2-4 sets @~90%+ of 2rm (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) (~20 min) |
| BTN Push Press or Sn Grip Push Press: |
| x4rm x1-3 sets (To top x4rm, OR: x4rm then 2 more sets for AMAP, OR: x4RM, -5-10%x4, -10-20%x4) |
| Optional/Recommended-General Upper body & Core Auxiliary: (~60 min) |
| A1) Bench Press: 4s x3-5 work sets (*note: may switch 4s for 8s) |
| A2) Barbell Rows: 4s x3-5 work sets (3 sec pause at chest/torso) (*note: may switch 4s for 8s) |
| B1) BB Military Press 4s x 3-5 sets (*note: may switch 4s for 8s) |
| B2) Pullups: 4s x3-5 work sets (3 sec pause at chin) (*note: may switch 4s for 8s) |
| C1) Bar Dips: 4s x3-5 work sets (3 sec lockout each rep) (*note: may switch 4s for 8s) (AND/OR: Behind the Neck Press, Snatch Grip Press, Hip/Hang Muscle Snatch, etc.) |
| C2) Chest Supported Bilateral DB Rows: 4s x3-5 work sets (w/3 sec lockout on each) (*note: may switch 4s for 8s) |
| 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%). |
