Phase Length: 3 Weeks
Sets: 3
Rep Range: 3
Load: 90-95% of 1RM (1 Rep Max)
Monday: BP / 5 Clappers
Tuesday: BSQT / 6 KB Jump Squats
Wednesday: PJ / 8 Split Squat Jumps
Thursday: INTENSITY ONLY / SKILL WORK
Friday: Clean Ladder
Saturday: Ruck March, 45 Minutes
Sunday: 3 Rounds, Max Reps Push-Press (45/35)
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