Sunday, February 17, 2013

Alpha Series - Week 1, Phase 2

Phase Length: 5 Weeks
Sets: 4
Rep Range: 8-10
Load: 75-80% 1RM (1 Rep Max)

Monday:DL / 7 Jump Squats
Tuesday:Snatch Balance / 4 OHS
Wednesday:Clean / 10 Wall Ball
Thursday:PJ / 5 SDHP (1.5p)
Friday:8m AMRAP, DL, Clean, PJ
Saturday:2 sets 50 SU, Max Hollow Rock
Sunday:2 sets 20 Pistol Squats

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
SDHP - Sumo Deadlift, High Pull

Click here for additional phases