Phase Length: 4 Weeks
Sets: 4
Rep Range: 15-20
Load: 55-60% of 1RM (1 Rep Max)
Monday: Snatch/4 Strict Pull-Ups
Tuesday: INTENSITY ONLY
Wednesday: Military Press / 2 HSPU
Thursday: Back Squat / 6 Jump Squats
Friday: Bench Press / 5 Clapping Push-Ups
Saturday: Max Pull-Ups, Rest 60s. Repeat @ -2 PU each rd. until you hit 0 PU
Sunday: Distance Jog
The exercises listed in the couplet are to be completed after the lift, 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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