070510 - P2D1W1

Phase 2

D1-W1

A1 Powerclean 5x3 across
A2 Bench Press 5x5 across
A3 Back Squat 5x5 across

Rest 3 min b/t sets

"Across" means the weight stays the same. If this is your first time in this cycle, take 93% of phase 1's D1-W3's heaviest set of 5, or 90% of phase 1's D5-W3's set of 3. Otherwise, stay with a difficult but achievable weight.

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3 rounds:
B1: GHD Situps x 30; 1 min
B2: GHR x 12; 1 min


Advanced athletes:

Evening work:

6 rounds of:
4 min recovery running (approx 70% max HR if you have a HR monitor)
1 min hard running

Note highest HR achieved during hard running and time taken to recover back to 70% HR.