Phase Length: 3 Weeks
Sets: 3
Rep Range: 1-2
Load: 95-100% 1RM (1 Rep Max) / Find new max
Monday:BP / 6 Clappers
Tuesday:BSQT / 10 Hollow Rock
Wednesday:Push Jerk / 6 Split-Squat Jumps
Thursday:Intensity Only
Friday:Snatch / 3 OHS at Weight
Saturday:2 Rounds, Max Rep Push-up
Sunday:400m Walking Lunge
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
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