2017.11.12 Oly Wkouts

Week 3 – Strength Cycle

#1
Sn (Bkn-Low)  40/5×2  50/4×2  60/3×2  65/3×2  70/3×2
Sn PJ + OHSQ  60/5×2  75/3  85/3×2
SQ  40/8  50/6  60/5  65/5  70/5×3

others:
Bench  40/8×2  50/6×2  60/5×2  65/5×3
Lat Pull Dn  8 x 4 sets
Barbell Bicep Curls  8 x 4 sets

#2
Cl (Bkn-Low)  50/4×2  60/3×2  65/3×2  70/3×2
Cl Pull (3 Pos)  70/6×2  80/6×3
F.Sq  40/6  50/6  60/4  65/4  70/4×3

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

#3
PSn (3 Pos)  40/6×2  50/6  60/3  70/3×2
Sn Bal  60/4×2  80/3×2  90/3×3
Sn Pull (pause Bkn)  70/5  80/5  90/5×2
F.Sq  50/5  60/5  65/5  70/5×2

others:
Inc DB  5 x 5
Barbell Sit UP  10 x 4 sets
Barbell Roll Outs  10 x 4 sets

#4
PCl  40/5  50/4  60/3  65/3  70/3×2
F.Sq + J  40/4+4  50/3+3  60/3+3  65/(3+3)x3
Cl Deadlift + Shrug  70/5  80/5  90/5  100/5×3
PP  50/8  60/6  65/5  70/5×5

#5
PCl (3 Pos)  50/6×2  60/3×2  65/3×2  70/3×3
Jerk  50/5  60/4  65/3×2  70/3×2  75/3×2  80/1×4
F.Sq  50/5  60/5  65/5  70/5×3

others:
Sn PP  5 x 5
30 strict Pull Ups (or Ring Rows)

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