Sunday, April 7, 2013

Alpha Series - Week 3, Phase 3

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

Monday:FSQT / 6 K2E
Tuesday:Snatch Balance / 2 OHS @ Weight
Wednesday:Intensity Only
Thursday:Shoulder Press / 3 strict Pull-Up
Friday:DL / 10 Hollow Rocks
Saturday:5m AMRAP, 50' Bear Crawl
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
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