Teamlab Tuesday Wave 3 of 4 (Level 1, 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! | |
| 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) | |
| 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) | |
| 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) | |
| x3, x2, x1 (~100-105%+, 105-110%+, 110-115%+ of today’s lifts) (90s-2min rests) (~10 min) | |
| 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%). | |
| To top x3,x2,x1 (~15 min+) (Based on lifters needs pick-‘hard build up’: push the 3,2,1 to a top or ‘loose build up’: don’t push the 3 & 2 as hard as the 1)(examples: ‘hard’-work to 3rm, add ~5% x2, add ~5% x1, if feeling good add ~5% x1, or ‘loose’: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). Note: Yes, after you hit your top x3, you can do multiple sets of 2s and 1s while ramping up. (optional/recommended-on initial ramp up sets: pause on rep 1 up to about 80-90% of top work sets) | |
| (OR: to 4rm, then optional/recommended: 2 more sets for AMAP w/same weight (or may drop 5%, then drop 10%) (If go with this option may also do after Back Squats) | |
| x4rm, then optional/recommended: 2 more sets for AMAP w/same weight (or may drop 5%, then drop 10%) | |
| x4rm x1-3 sets (To top x4rm, OR: x4rm then 2 more sets for AMAP, OR: x4RM, -5-10%x4, -10-20%x4)(or switch for Sn. Balances x3rm x1-3 sets (To top x3rm, OR: x3rm then 2 more sets for AMAP or x3RM, -5%x3, -10%x3) | |
| Good Mornings or RDLs (or Sn RDL & Cl RDL on Wed)(optional/recommended: 3 sec pause at bottom of GM): | |
| 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) | |
| 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) | |
