Sunday, April 28, 2013

Alpha Series - Week 1, Phase 5 DELOAD

Phase Length: 2 Weeks
Sets: 1
Rep Range: 15
Load: 50% of 1RM (New 1 Rep Max)

Monday:BS / 8 Walking Lunges
Tuesday:SDHP *PP Weight / 10 Bench Dips
Wednesday:BP / 4 Clappers
Thursday:Intensity Only
Friday: PP / 4 Strict Pull-Ups
Saturday:2 Rounds, Max Push-Ups, 60s break
Sunday:5k Run

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
HPC - Hang Power Clean
OHS - Overhead Squat
PC - Power Clean
PJ - Push Jerk
PP - Push Press
SDHP - Sumo Deadlift, High Pull

Click here for additional phases