Sunday, March 31, 2013

Alpha Series - Week 2, Phase 3

Phase Length: 3 Weeks
Sets: 3
Rep Range: 3
Load: 85-90% 1RM (1 Rep Max)


Monday:BP / 15 Bear Crawl Steps
Tuesday:MetCon
Wednesday:BSQT / 6 KB Swings
Thursday:Snatch / 3 OHS @ Weight
Friday:C&J / 3 Strict Pull-Ups
Saturday:2Rds, 30 K2E, Rest 60s
Sunday:2Rds, Max Reps Push-Ups, Rest 60s

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