Sunday, February 3, 2013

Alpha Series - Week 3, Phase 1

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

Monday:Snatch Press / 4 Snatch Balance
Tuesday:DL / 2 Pistols ea. leg
Wednesday:Clean Progression
Thursday:OHS / 4 Sandbag OTB
Friday:PJ / 8 Walking Lunges
Saturday:2 Sets, Max Pull-Up, 10 K2E
Sunday:2 Sets, Max Time Wall-Sit

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