Sunday, August 4, 2013

Phase 2, Charlie, 2013 Mesocycle, Week 1

Phase Length: 5 Weeks
Sets: 4
Rep Range: 6
Load: 75-80% of 1RM (1 Rep Max)

Monday: BP / 5 Clapping Push-Ups
Tuesday: BSQT / 8 Knees to Elbows
Wednesday: PJ / 8 Split Squat Jumps
Thursday: SKills / Gymnastics
Friday: Snatch / 4 Strict Pull-Ups
Saturday: Skills + 3 Rds,Max PU, 60s rest
Sunday: 45 minute Ruck March

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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