Phase Length: 2 Weeks
Sets: 3
Rep Range: 1-2
Load: 95-100% 1RM (1 Rep Max) / Find new max
Monday: OHS / 4 Pull-Ups
Tuesday: DL / 10 Hollow Rocks
Wednesday: Press / 8 Push-Ups
Thursday: Clean / 6 Jump Squats
Friday: Intensity Only
Saturday: Ruck March - 90 minutes, 30lbs
Sunday: 2 Rounds, Max Reps Pull-Ups
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
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