Sunday, March 17, 2013

Alpha Series - Week 5, Phase 2

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

Monday:SDHP / 5 Plyo Push-Ups
Tuesday:MetCon
Wednesday:Snatch Press / 3 OHS
Thursday:BSQT / 4 K2E
Friday:BP / 6 Clappers
Saturday:30 Turkish Get-Ups
Sunday:Row 5k

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