Phase Length: 3 Weeks
Sets: 3
Rep Range: 3
Load: 85-90% 1RM (1 Rep Max)
Monday:BP / 15 Bear Crawl Steps
Tuesday:MetCon
Wednesday:BSQT / 6 KB Swings
Thursday:Snatch / 3 OHS @ Weight
Friday:C&J / 3 Strict Pull-Ups
Saturday:2Rds, 30 K2E, Rest 60s
Sunday:2Rds, Max Reps Push-Ups, Rest 60s
The exercises listed after the lift are to be done 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
GSQT - Goblet Squat
HPC - Hang Power Clean
OHS - Overhead Squat
OTB - Over The Back w/ Sandbag
PC - Power Clean
PJ - Push Jerk
PP - Push Press
SDHP - Sumo Deadlift, High Pull
Click here for additional phases
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