Sunday, July 28, 2013

Phase 1, Charlie 2013 Mesocycle, Week 4

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

Monday: FSQT / 10 Hollow Rocks
Tuesday: Snatch Balanace / 50' Bear Crawl
Wednesday: INTENSITY ONLY
Thursday: Press / 4 Strict Pull-Ups
Friday: Deadlift / 6 Toes to Bar
Saturday: 7 Minutes to get 5RM: Push Jerk
Sunday: 5k Run

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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