Sunday, July 14, 2013

Phase 1, Charlie - 2013 Mesocycle - Week 2

Phase Length: 4 Weeks
Sets: 4
Rep Range: 15-20
Load: 55-60% of 1RM (1 Rep Max)

Monday: INTENSITY ONLY
Tuesday: Deadlift / 10 Hollow Rocks
Wednesday: Clean / 6 KBS
Thursday: Push Press / 30 Double Unders
Friday: Front Squat / 6 GHD Sit-Ups
Saturday: 4 Rounds, Max Reps Push-Ups, Rest 60s
Sunday: 200m Bear Crawl

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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