Team Lab Wednesday Wave 2 of 4 (Level 1, Week 2 of 3): Intensification 1: ‘321 & Variety/Options’ (Level 1)
| *May squat first (or in AM), then lifts, then pulls/other auxiliary lifts last (unless in meet prep phase-lifts first) (if squat first-doing cleans before snatches can help) | ||
| *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-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): | ||
| 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) | ||
| Clean: Wave 1: 3 Part, 2 Part, No Pause Series Clean THEN Wave 2: Pause at Knee Clean to top x3,x2,x1 | ||
| 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) | ||
| Then, Wave 2:(Opt. Jerk last rep) | ||
| Part 2 of 2:Work to top x3, x2, x1 Pause at Knee Cleans (may start over w/ramp up or ~70%+ of top x1 from today) | ||
| Clean Pulls-Either: 3 Part Pause Series Pulls, OR: Pause at Knee Clean 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) | ||
| Optional Jerk Warm-up/Technical Tighteners: | ||
| Warm up: Jerk Split Press x5*3 x3-5 sets (60s rests) | ||
| Warm up: Jerk Balance x3-5 x3-5 sets at ~30-40% (60-90s rests) | ||
| Rack Jerks (Jerk blocks ok): | ||
| x3, x2, x1, then optional: 3s x3 sets @ 90%+ of top x3 | ||
| (Optional Bonus: If trouble w/dip (chest tips forward or faulty dip): Add a pause in the dip. If trouble w/split (inproper split/balance/stability): add a pause in the split. If both: Pause in dip & split. | ||
| Back Squats: (*note: 3s & pauses) | ||
| 3s x3 sets at 90-95% of Monday RM (if Monday no good may go for new RM, then -5%, -10%), then, either (unless doing volume work for both back & front squats): Pauses (5 & 5 tempo): drop 10% x3, then drop 20%x3-no belt, or Speed Reps: drop 10-50%x3, then drop 10-50%x3-no belt (~20+min)(optional/recommended-on initial ramp up sets: pause on rep 1 up to about 80-90% of top work sets) | ||
| Snatch Deadlifts(or, 3 Part Pause Sn Deadlifts-pause on way up and down): | ||
| x3rm x1-3 sets (To top x3rm, OR: x3rm then 2 more sets for AMAP, OR: x3RM, -5-10%x3, -10-20%x3) | ||
| Bonus/optional/recommended-Halting Snatch Deadlift (w/3sec pause at knee)(*note: drop to at least 50% of Sn DL and build back up): | ||
| x3rm x1-3 sets (To top x3rm, OR: x3rm then 2 more sets for AMAP, OR: x3RM, -5-10%x3, -10-20%x3) | ||
| RDLs (or Sn RDL if did RDL on Monday): | ||
| x3rm x1-3 sets (To top x3rm, OR: x3rm then 2 more sets for AMAP, OR: x3RM, -5-10%x3, -10-20%x3) (*note: may switch 3s for 6s) | ||
| Optional/recommended (&/or Wednesday or Thursday after lifts/Jerks): Single Leg (Quad Dominant) of choice-Lunges, Split Squats, Step-ups, etc. (BB/DB, etc.) *AND: May superset w/hip dominant Single Leg Of Choice: 1 Leg RDL, 1 Leg Good Morning, etc. (BB/DB/1DB, etc.) | ||
| x6rm x1-3 sets (To top x6rm, OR: x6rm then 2 more sets for AMAP, OR: x6RM, -5-10%x6, -10-20%x6) (*note: may switch 6s for 3s) | ||
| Low Back-Reverse Hypers &/or Hypers (Note: May do these at beginning of workout-ESPECIALLY if you tend to skip them): | ||
| x10-15 x3 sets (~10 min)(optional-weighted: BB/DB/Plate. And/or may pause at the top for 3s or hold last rep for 10s) | ||
