2017.06.04 Oly Wkouts

Week 4 : Cycle 2
(3rd Strength Cycle for Cal State)

#1
Sn  50/4×2  60/3×2  70/2  75/2  80/2  85/2  90/2  test/2*
Sn Pull (3 Pos)  80/6×2  90/3×2  100/3×3
SQ  50/7  60/5  70/3  80/2  85/1×5

Others :
Sn Press in Bottom  5 x 5
Bar Sit Up  10 x 3
Bar Roll Outs  10 x 3

#2
Cl Pull + Cl  50/4  60/3  65/3  70/2  75/2  80/2  85/2  test/2
F.Sq  50/6  60/4  70/3  75/3  80/3  85/3  test/3  test-5%/2×2
RDL  50/8×2  60/5×2  70/4×2

Others :
Seated Military  5 x 5

#3
PSn (Bkn-Low)  50/4×2  60/3×2  70/2  75/2  80/2  85/2×2
Sn PJ  60/4  75/3  85/3  100/3  105/2×2
F.Sq  50/5  60/4  70/3  75/3  80/2×3

Others :
Press in Split  5 x 5
2 sets of 12 : Hypers & Reverse Hypers

#4
Sn Pull + Sn  50/4  60/3  65/3  70/2  75/2  80/2×4
Sn Pull (Bkn-Low)  80/4  90/3×2  100/3×3
SQ  45/10  55/8  65/6  70/4  75/3  80/2×3

Others :
Inc DB  5 x 5
Chin Up  max x 4
Dips  max x 4

#5
PCl (3 Pos)  40/6×2  50/3×2  60/3  70/3×2
F.Sq + J  60/3  70/3  75/2  80/2+1  85/(1+1)x2
Jerk (hold split)  80/2  85/2  90/1×3

Others :

Bench 50/8×2  60/5×2  65/4×2  70/3×3
KB Swings  10 x 4  (32/24 KG)
Toes 2 Bar  10 x 4

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