Phase Length: 3 Weeks
Sets: 3
Rep Range: 3
Load: 90-95% of 1RM (1 Rep Max)
Monday: DL / 10 Hollow Rocks
Tuesday: FSQT / 6 Knees to Elbows
Wednesday: INTENSITY ONLY/SKILL WORK
Thursday: Snatch / 4 Strict Pull-Ups
Friday: PP / 8 Push-Ups
Saturday: 5k Run
Sunday: 3 rds, 800m Backwards Run, Rest 120s
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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