Team Lab Tuesday Wave 4 of 4 (Level 3, Week 1 of 3): Intensification 2: ‘321…Peak’
| *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! |
| Plan A: Based on meet prep, peak, or recovery wash out. Plan B & C: May be used if training through w/no meets and recovery/body is good. |
| 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): |
| To top x3,x2,x1 OR: x2rm x1-3 sets (To top x2rm, OR: x2rm then 2 more sets for AMAP, OR: x2RM, -5-10%x2, -10-20%x2) (*Brief pause at the top of every rep) |
| Snatch (OR Power Snatch if stay w/in %): |
| Plan A: x3, x2, x1…(Up to ~80-90%+ of Monday’s lifts-*base on recovery needs), OR: Plan B: To Top x3,2,1 Full Lift to ~90% of Monday, Plan C: To top x3,x2,x1 Power (~30-45 min) |
| Snatch Pulls: |
| x3, x2, x1 (~100-105%+, 105-110%+, 110-115%+ of today’s lifts) (~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): |
| To top x3,x2,x1 OR: x2rm x1-3 sets (To top x2rm, OR: x2rm then 2 more sets for AMAP, OR: x2RM, -5-10%x2, -10-20%x2) (*Brief pause at the top of every rep) |
| Clean & Jerk (OR Power Clean if stay w/in %): |
| Plan A: (Opt. Jerk last rep) x3, x2, x1…(Up to ~70-80% of Monday’s lifts-*base on recovery needs), OR: Plan B: To Top x3,2,1 Full Lift to ~90% of Monday, Plan C: To top x3,x2,x1 Power (~30-45 min) (~30 min) |
| Clean Pulls: |
| x3, x2, x1 (~100-105%+, 105-110%+, 110-115%+ of today’s lifts) (~10 min) |
| Power Jerks (or Split Jerks out of squat racks/no blocks) |
| To top x3, x2, x1 and optional back offs: 1s x3 sets at -5-10%, then: 1s x3 at -10-15% of top x1 from today. (Note: week of competition drop these or no more than top x3,2,1) |
| BTN Push Press or Sn Grip Push Press: |
| To top x3,x2,x1 OR: x2rm x1-3 sets (To top x2rm, OR: x2rm then 2 more sets for AMAP, OR: x2RM, -5-10%x2, -10-20%x2) |
| Optional/Recommended-General Upper body & Core Auxiliary: (~60 min) |
| A1) Bench Press: 2s x3-5 work sets (*note: may switch 2s for 4s) |
| A2) Barbell Rows: 2s x3-5 work sets (3 sec pause at chest/torso) (*note: may switch 2s for 4s) |
| B1) BB Military Press 2s x 3-5 sets (*note: may switch 2s for 4s) |
| B2) Pullups: 2s x3-5 work sets (3 sec pause at chin) (*note: may switch 2s for 4s) |
| C1) Bar Dips: 2s x3-5 work sets (3 sec lockout each rep) (*note: may switch 2s for 4s) (AND/OR: Behind the Neck Press, Snatch Grip Press, Hip/Hang Muscle Snatch, etc.) |
| C2) Chest Supported Bilateral DB Rows: 2s x3-5 work sets (w/3 sec lockout on each) (*note: may switch 2s for 4s) |
| 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%). |
