Sunday, November 11, 2012

Week 4, Phase 1


Week 4, Phase 1
Phase Length: 4 Weeks
Sets: 4
Rep Range: 15-20
Load: 60-65% 1RM (1 Rep Max)

Monday:Push Press / 2 Pull-Ups, 5 Push-Ups
Tuesday:Rest Day
Wednesday:OHS / 5 K2E
Thursday:Clean / 5 Ring Rows, 10 Hollow Rck
Friday:SDHP / 5 Dips, 6 Jump Squats
Saturday:Rest Day
Sunday:Front Squat / 15 Hollow Rocks

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