Phase Length: 5 Weeks
Sets: 4
Rep Range: 6
Load: 75-80% of 1RM (1 Rep Max)
Monday: BSQT / 4 Strict T2B
Tuesday: SDHP (Snatch weight) / 6 KB Swings
Wednesday: BP / 5 Clapping Push-Ups
Thursday: Skill Work / Intensity Only
Friday: PP / 4 Strict Pull-Ups
Saturday: Max to 0, by 2's: Push-Up, Rest 60s
Sunday: Rest Day
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
T2B - Toes to Bar
Click here for additional phases
No comments:
Post a Comment