Sunday, February 24, 2013

Alpha Series - Week 2, Phase 2

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

Monday:BP / 6 Clappers
Tuesday:EMOM 12m, PP, WBxJ, HR
Wednesday:BSQT, 10 Hollow Rock
Thursday:Snatch, 6 T2B
Friday:HPC, 25' Bear Crawl
Saturday:5k Run
Sunday:2 Sets, Max Reps Push-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.

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

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