Sunday, December 16, 2012

Week 4, Phase 2 - SVG Heavy Work

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

Monday:BSQT / 20 Supine Bike Kicks
Tuesday:PP / 3 Strict Pull-Ups
Wednesday:Rest Day
Thursday:OHS / 7 Ring Row
Friday:Clean / 5 Jump Squats, 1p KB
Saturday:SDHP / 20 Double Unders
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
OTB - Over The Back w/ Sandbag
PC - Power Clean
PJ - Push Jerk
PP - Push Press

Click here for additional phases