Sunday, February 10, 2013

Alpha Series Week 4, Phase 1

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

Monday:BSQT / 10 Hollow Rocks
Tuesday:10,9,8...1 BP, Push-Up
Wednesday:Press / 10,8,6,4 Ring Row
Thursday:FSQT / 5 K2E
Friday:SDHP / 8 KBS (1.5p)
Saturday:5k Run
Sunday:2 sets Max Push-Ups, 60s rest

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