2017.06.11 Oly Wkouts

Week #1 Cycle 3 – Competition Prep

#1
Cl  50/5×2  60/4  65/3  70/2  75/2  80/2  85/1×3
SQ  40/8  50/6  60/5  70/4  75/3  80/3  85/3  Max/3  Max-10%/4
RDL  50/6  60/4  70/4×3

Others:
Handstand Practice
4 Sets 8 Ring Rows & 5 Chin Ups

#2
PSn (Bkn-Low)  50/4×2  60/3×2  70/2  75/2  80/2  85/1×2
Sn Bal  50/4  60/4  70/3  80/3  90/3  100/3×2
F.Sq  50/4×2  60/4×2  70/3×2  75/3  80/3  85/2×3

Others:
Sn PP 5×5
Bench  50/5×2  60/4×2  70/3×2  80/2×4
ABS 60 Reps

#3
Cl/J  50/4+4  60/3+3  70/2+2  75/2+1  80/1+1  85/(1+1)x2
F.Sq  50/4×2  60/3×2  70/3  75/2  80/2×4
Press in Split 5×5

Others:
Bar Bicep Curls 8×4
4 Sets 10 Hypers & 10 Reverse Hypers

#4
Sn  50/4×2  65/3  70/2  75/2  80/2  85/1  90/1×3
SQ  50/6  60/4  70/3  75/3  80/2×5
PP 5×5

Others:
Bench  50/5×2  60/4  65/3  70/3  75/3  80/3×4
Dips 8×4
4 Sets 10 Bar Ups & 10 Bar Roll Outs

#5
PCl + PJ  50/(4+4)x2  60/3+3  70/2+2  80/1+1
Jerk  50/4  60/3  70/3  75/3  80/2  85/1  90/1×3
Sn Pull  70/5  80/4  90/3×4

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