Sunday, December 2, 2012

Week 2, Phase 2 - SVG Heavy Work

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


Monday:OHS / 4 KB Jump Sqt, 10 Hollow Rock
Tuesday:PP / 4 Strict Pull-Up
Wednesday:Clean / 10 Walking Lunges
Thursday:Rest Day
Friday:BSQT / 5 Good Mornings, 5 GSQT
Saturday:SDHP / 5 K2E, 5 KB Swings
Sunday:20 Turkish Get-Ups

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