Sunday, August 11, 2013

Phase 2, Charlie, 2013 Mesocycle, Week 2

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

Monday: OHS / 5 Strict Pull-Ups
Tuesday: DL / 6 KB Jump Squats
Wednesday: Press / 8 Push-Ups
Thursday: Clean / 60s Sit-Squat Hold
Friday: Skillwork
Saturday: Max to 0, by 2's: Pull-Up, Rest 60s
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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