2017.05.28 Oly Wkouts

Week 3 – Cycle 2 : Unload Week of Strength Phase
(save it for end of this week & next week)

#1
PSn (Bkn/Fl) + OHSQ  50/(4+4)x2  60/3+3  70/2+2  75/2+2  80/(1+1)x3
Sn PJ  65/3  80/3  90/3  100/2×2
F.Sq  50/6  60/4  65/4  70/3  75/3×3

Others:
Sn PP 4 x 4
2 sets of 10 – Bar Roll Outs & Sit Ups

#2
Cl  50/4×2  60/3×2  70/2  75/2  80/1×3
F.Sq  50/6  60/4  65/4  70/3  75/3  80/1×4
Cl Deadlift (deficit)  80/5  90/3  100/3×2

Others:
Press in Split 8 x 4
2 sets of 12 – Hypers & Reverse Hypers

#3
Jerk  50/4×2  60/4  70/3  75/2  80/2  85/1×3
Cl Pull (3 Pos)  80/6×2  90/3×3
RDL  50/8  60/5  70/4  80/3×2

Others:
Bench  50/8×2  60/6  70/4  75/3  80/2×3
Dips 5 x 3

#4
Cl/J  50/(4+4)x2  60/3+3  70/2+1  75/1+1  80/1+1
Sn Pull (HB)  90/5  100/5  105/5  110/5×2
Sn Deadlift  110/5×2  115/4×2  120/3×2

Others:
4 Rounds
10 KB Swings
10 Toes 2 Bar (32/24)

#5
Sn  50/4×2  60/3×2  70/2  75/2  80/2  85/2  90/1×3
Sn Pull  80/5×2  90/3  100/3×2
F.Sq  50/6  60/4  70/3  75/3  80/2×4

Others:
PP 5 x 5
Chin Ups 5 sets of max reps
GDMN 8 x 4 sets

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