Phase Length: 5 Weeks
Sets: 4
Rep Range: 6
Load: 75-80% of 1RM (1 Rep Max)
Monday: Clean / 6 Jump Squats
Tuesday: PJ / 6 Split-Squat Jumps
Wednesday: Skill Work / Intensity Only
Thursday: DL / 10 Hollow Rocks
Friday: Snatch / 4 Strict Pull-Ups
Saturday: Max to 0, by 2's: Pull-Ups
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
T2B - Toes to Bar
Click here for additional phases
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