Sunday, November 18, 2012

Week 1, Phase 2 - SVG Heavy Work

The HEAVY WORK section goes hand-in-hand with the INTENSITY portion of the Daily Workout. Our WODs should NOT BE taken piecemeal as the components all make up our complete routine. Click here for more information on HEAVY WORK.

Week 1, Phase 2
Phase Length: 5 Weeks
Sets: 4
Rep Range: 8-10
Load: 70-80% 1RM (1 Rep Max)


Monday:DL / 10 Sit-Ups w/ 15lbs
Tuesday:PJ / 6 Jump Squats, 6 Push-Up
Wednesday:Rest Day
Thursday:FSQT / 15 Hollow Rock
Friday:BP / 5 Clapping Push-Ups
Saturday:Snatch / 6 K2E, 6 PVC OHS
Sunday:Rest Day

The exercises listed after the lift are to be done between each set.

Rest no less than 2 and NO MORE THAN 3 minutes following the LIFT.

OLY LIFT KEY:
BP - Bench Press
BSQT - Back Squat
C&J - Clean and Jerk
DL - Dead Lift
FSQT - Front Squat
GSQT - Goblet Squat
HPC - Hang Power Clean
OHS - Overhead Squat
PC - Power Clean
PJ - Push Jerk
PP - Push Press

Click here for additional phases