Team Lab Wednesday Wave 1 of 4 (Level 2, Week 2 of 3): Base Volume/Prep & Accum 1: ‘Volume & Variety’ (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): |
| x5rm x1-3 sets (To top x5rm, OR: x5rm then 2 more sets for AMAP, OR: x5RM, -5-10%x5, -10-20%x5) (*Brief pause at the top of every rep) |
| Snatch: |
| x3rm, then 3s x2-4 sets @~90%+ of 3rm (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) (~30-45 min) |
| (OR: Plan B: x3, x2, x1, then: 3s x3 sets @ 90%+ of top x3, OR: Plan C: x3, x2, x1) |
| Snatch Pulls: |
| x3, x3, x3 (~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) |
| x3rm, then: drop 5-10%x3, then 10-15%x3), OR: 3rm, then 3s x2-4 sets @~90%+ of 3rm (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) (90s-2min rests) (~20 min) |
| BTN Push Press (or Push Press or Sn Grip Push Press): |
| x5rm x1-3 sets (To top x5rm, OR: x5rm then 2 more sets for AMAP, OR: x5RM, -5-10%x5, -10-20%x5) |
| Optional/Recommended-General Upper body & Core Auxiliary: (~60 min) |
| A1) Bench Press: 5s x3-5 work sets (*note: may switch 5s for 10s) |
| A2) Barbell Rows: 5s x3-5 work sets (3 sec pause at chest/torso) (*note: may switch 5s for 10s) |
| B1) BB Military Press 5s x 3-5 sets (*note: may switch 5s for 10s) |
| B2) Pullups: 5s x3-5 work sets (3 sec pause at chin) (*note: may switch 5s for 10s) |
| C1) Bar Dips: 5s x3-5 work sets (3 sec lockout each rep) (*note: may switch 5s for 10s) (AND/OR: Behind the Neck Press, Snatch Grip Press, Hip/Hang Muscle Snatch, etc.) |
| C2) Chest Supported Bilateral DB Rows: 5s x3-5 work sets (w/3 sec lockout on each) (*note: may switch 5s for 10s) |
| 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%). |
