Team Lab Saturday Wave 4 of 4 (Level 3, Week 1 of 3): Intensification 2: ‘321…Peak’

Team Lab Saturday Wave 4 of 4 (Level 3, Week 1 of 3): Intensification 2: ‘321…Peak’

*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!
Snatch:
To top x3, x2, x1 x7-10 sets/singles (w/*60s rests or for practice sitting ~ 3 min+, may go up, down, stay at the same, or wave up/down with the weight) (~45 min) (Max/match or beat Monday’s lifts) (If meet peak may cut reps down as needed)
Clean & Jerk:
To top x3, x2, x1… (Jerk last rep)(Max/match or beat Monday’s lifts) (~30-45 min)
Optional/Recommended-C&J Back-offs:
1+1x 3-5 sets @85-90%+ of top C&J (~90s-2 min rests, or for practice sitting: ~3 min+)
Optional-Snatch Wave 2: Snatch
1s x 7-10 sets @ ~90%+ of top x1 from today (60s rests)
Optional-Snatch Pulls (No straps-if possible):
x3, x2, x1 (~100-105%+, 105-110%+, 110-115%+ of today’s lifts) (90s-2min rests) (~10 min)
Optional-Clean Pulls (No straps-if possible):
x3, x2, x1 (~100-105%+, 105-110%+, 110-115%+ of today’s lifts) (90s-2min rests) (~10 min)
Back 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)
Front Squats:
2s x3 sets (OR x2rm, -5%x2, -10%x2, OR x2rm, then set 2: 1+ reps, then set 3: 1+ reps), then: Optional/recommended-back off pause OR speed sets: -10% from top set x2, -20% from top set x2 (no belt on this set if wear one). (~15 min)
(OR: If did 2rm on Monday and volume work on Wednesday, may do: to top 3,2,1 (OR: (~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)
Pause Back Squat:
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)
Optional/recommended (if you have issues with: ROM, stability, pain, or staled squats-not optional): 10 & 10 Pause Back Squat (10 sec eccentric and 10 sec pause in bottom):
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)
Clean Grip Deads (drop last 2 weeks before meet):
To top x3,x2,x1, OR: x2rm x1-3 sets (To top x2rm, OR: x2rm then 2 more sets for AMAP, OR: x2RM, -5-10%x2, -10-20%x2)
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)
This entry posted in Team LAB: Level 3 (workouts)