Sunday, January 13, 2013

Alpha Series - Week 1, Phase 1


Phase Length: 4 Weeks
Sets: 4
Rep Range: 15-20
Load: 55-60% 1RM (1 Rep Max)

07 JAN - 13 JAN 2013
Monday:BP / 5 Clapping Push-Ups
Tuesday:Snatch / 3 Strict Pull-Ups
Wednesday:PC / 4 JSQT, 6 KBS
Thursday:21 Thrusters, 135/105lbs
Friday:BSQT / 10 Sit-Ups
Saturday:Max Height Box Jump
Sunday:Max Barbell Turkish Get-Up

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