Sunday, September 8, 2013

Phase 3, Charlie 2013 Mesocycle Week 1

Phase Length: 3 Weeks
Sets: 3
Rep Range: 3
Load: 90-95% of 1RM (1 Rep Max)

Monday: DL / 10 Hollow Rocks
Tuesday: Press / 4 Strict Pull-Ups
Wednesday: FSQT / 4 Strict Toes to Bar
Thursday: Clean and Jerk
Saturday: 3 Rds, Max Rep Pull-Up, 60s rest
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.

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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