Sunday, May 5, 2013

Alpha Series - Week 2, Phase 5 DELOAD - Final

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

Monday:Clean / 10 Hollow Rock
Tuesday:PJ / 6 KB Split Squat Jumps
Wednesday:Intensity Only
Thursday:DL / 6 Toes to Bar
Friday:Snatch / 4 Strict PU
Saturday:12,10,8,6..2 Reps Pull-Ups
Sunday:2 Rounds, 60 Sit-Up, 60s rest

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