Team Lab Tuesday Wave 3 of 4 (Level 2, Week 3 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! |
| *Note: may drop pulls for Wave 2/Back-off options if needed (If lift % efficency is good, do pulls. If lifts not up to par with strength, do wave 2 lifts. Or, do both). |
| *Note: may do wave 2/back-offs immediately after respective lift, or after all wave 1/main lifts are done. Example: Snatch, C&J, Snatch Wave 2 or C&J, Snatch, C&J Wave 2, etc.) |
| 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: |
| x3, x2, x1…(Push for top lifts or ~95-98%+ of Sat.) (~30-45 min) |
| Optional/Recommended-Snatch Wave 2/Back-offs: A: Snatch x3s, OR: B: Pause @ Knee Snatch, OR: C: Pause @ Knee TO Hang @ Knee, OR: D: Hang Above Knee to TO Hang Below Knee |
| Option A: 3s x 3-5 sets @ 90%+ of top x3 from today (90s-2 min rests), B: Pause at Knee Snatch to top 3,2,1 or 3×3 @ ~75-80%+ (If options C or D: to top x2+2, x1+1 or 2+2 x3 sets @ ~75-80%+) |
| Snatch Pulls (and/or wave 2/back-off options): |
| x3, x2, x1 (~100-105%+, 105-110%+, 110-115%+ of today’s lifts) (90s-2min rests) (~10 min) |
| Optional/Recommended-Clean & Jerk: |
| Power Clean-To top x3,x2,x1 (Quick ramp up to top, keep volume in check/low) (Opt. Power Jerk last rep) |
| 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%). |
