11 Team LAB Test2_Blog Extractor Mon Week 1

MONDAY!
Wave 1 of 4 (Level 1): Base Volume/Prep & Accum 1: ‘Volume & Variety’ (Level 1)_(program)_Monday

Warm-up
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):
And/OR: Muscle Snatch (Plan A: w/hip Plan B: w/o hip)
Snatch:
Snatch Pulls:
Front Squat:
Back Squat:
Optional/recommended-Overhead Squats (OR: Sn. Balances) (or Tuesday before or after lifts) (*Note: Sn. Balances may also be done Thur or Sat):
Good Mornings or RDLs (or Sn RDL & Cl RDL on Wed)(optional/recommended: 3 sec pause at bottom of GM):
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.)
Low Back-Hypers &/or Reverse Hypers (Note: May do these at beginning of workout-ESPECIALLY if you tend to skip them):

Warm-up
Est.time
Warm-up: (~15-30 min)

*General (Bodyweight/JTLC/Corrective)
*Specific (Barbell Complex, ABCs, etc)
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For Reference:
JTLC (General version):

1) Posture hold position x10-30s
2) Head tilts side to side (x5 each side)
3) Head turns side to side (x5 each side)
4) Head forward and back (x5 each side)
5) Shoulder rolls (forward/backward) (x5-10)
6) Arm circles forward (x5-10)
7) Arm circles backward (x5-10)
8) Forward and backward flies (x5-10)
9) Arm flexion/extension (x5-10)
10) External rotation (x5-10)
11) Torso twists (x5-10)
12) Side bends (x5-10)
13) Toe touch to posture hold (x5-10)
(Bonus: 1 Leg BW RDL (Down for 10s, hold for 10s)-3-5 on each leg)
14) Lateral lunge (x5-10)
15) Knee rolls (x5-10)
16) Forward Leg swings (r/l) (x5-10)
17) Lateral leg swings (r/l) (x5-10)
18) Alternating lunges (x5 each leg)
19) 2 Sided Calf raises (x5-10)
20) Suave Squats (x5-10)
21) Jumping Jacks/Jumps, etc. x10
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)
And/OR: Muscle Snatch (Plan A: w/hip Plan B: w/o hip)

x5rm x1-3 sets (To top x5rm, OR: x5rm then 2 more sets for AMAP, OR: x5RM, -5-10%x5, -10-20%x5)
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) (Optional: 3pp, 2pp, 0p pulls to work positons-may need to drop %) (Also: if necesarry-add warm-up sets before pulls: ~50%x3, ~75%x3, ~90%x3)
Front Squat:

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 5rm, 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)
Back Squat:

x5rm, then optional/recommended: 2 more sets for AMAP w/same weight (or may drop 5%, then drop 10%)
Optional/recommended-Overhead Squats (OR: Sn. Balances) (or Tuesday before or after lifts) (*Note: Sn. Balances may also be done Thur or Sat):

x5rm x1-3 sets (To top x5rm, OR: x5rm then 2 more sets for AMAP, OR: x5RM, -5-10%x5, -10-20%x5)(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):

x10rm x1-3 sets (To top x10rm, OR: x10rm then 2 more sets for AMAP, OR: x10RM, -5-10%x10, -10-20%x10) (*note: may switch 10s for 5s)
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.)

x10rm x1-3 sets (To top x10rm, OR: x10rm then 2 more sets for AMAP, OR: x10RM, -5-10%x10, -10-20%x10) (*note: may switch 10s for 5s)
Low Back-Hypers &/or Reverse 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)

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