Team Lab Wednesday Wave 3 of 4 (Level 1, Week 1 of 3): Base Volume/Prep & Accum 2: ‘Daily 321 Specific’
| *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! |
| *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-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: |
| (Jerk last rep) x3, x2, x1…(Push for top lifts or ~95-98%+ of Sat.)(~30 min) |
| Optional/Recommended-Clean Wave 2/Back-offs: A: Clean x3s, OR: B: Pause @ Knee Cleans(+ Optional Jerk on last rep),OR: C: C&J Every Rep, OR: D: Clean + Front Squat + Jerk |
| Option A: 2s x 3-5 sets @ 90%+ of top x2 from today (+ Optional Jerk on last rep) (90s-2 min rests), Option B: Pause at Knee Clean to top 3,2,1 or 3×3 @ ~75-80%+, Option C: C&J 3+3 (~80%), 2+2 (~85%), 1+1 (~90%+), Option D: 80% x1+1+1, 85% x1+1+1, 90% x1+1+1 x1-3 sets (% of today’s top) (For all: may start over with weight ramp up or at ~70-80% of top C&J from today) |
| Clean 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-Snatch: |
| Power Snatch-To top x3,x2,x1 (Quick ramp up to top, keep volume in check/low) |
| Optional-Snatch Pulls: |
| 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: 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) |
| (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. |
| Pause Front Squat (*may do after back squats): |
| To top x3,x2,x1 (‘loose build up’: don’t push the 3 & 2 as hard as the 1)(example: x3 @~80-85% of top x1, x2@~85-90% of top x1, x1@~90-95%of top x1, and if feeling good: x1@~100%+ of top x1) (~15 min) |
| (OR: 4s x3 sets at 90-95% of Monday or Saturday RM (if Monday no good may go for new RM, then -5%, -10%), then, optional-either: Pauses (5 & 5 tempo): drop 10% x4, then drop 20%x4-no belt (~20+min)(optional/recommended-on initial ramp up sets: pause on rep 1 up to about 80-90% of top work sets) (If go with this option may also do after Back Squats) (May also move Pause Front Squat to Monday after Back Squats) |
| Back Squats: (*note: 4s & 8s) |
| 4s x3 sets at 90-95% of Monday RM (if Monday no good may go for new RM, then -5%, -10%), then, either 8s (unless doing volume work for both back & front squats): drop 10% x8, then drop 20%x8-no belt, Pauses (5 & 5 tempo): drop 10% x4, then drop 20%x4-no belt, or Speed Reps: drop 10-50%x4, then drop 10-50%x4-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): |
| x4rm x1-3 sets (To top x4rm, OR: x4rm then 2 more sets for AMAP, OR: x4RM, -5-10%x4, -10-20%x4) |
| Bonus/optional/recommended-Halting Snatch Deadlift (w/3sec pause at knee)(*note: drop to at least 50% of Sn DL and build back up): |
| x4rm x1-3 sets (To top x4rm, OR: x4rm then 2 more sets for AMAP, OR: x4RM, -5-10%x4, -10-20%x4) |
| RDLs (or Sn RDL if did RDL on Monday): |
| x4rm x1-3 sets (To top x4rm, OR: x4rm then 2 more sets for AMAP, OR: x4RM, -5-10%x4, -10-20%x4) (*note: may switch 4s for 8s) |
| 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.) |
| x8rm x1-3 sets (To top x8rm, OR: x8rm then 2 more sets for AMAP, OR: x8RM, -5-10%x8, -10-20%x8) (*note: may switch 8s for 4s) |
| 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) |
