2017.11.19 Oly Wkouts

Happy Turkey to ALL !!!

Week 4 – Strength Cycle, test your strength endurance

#1
Cl (Fl/Bkn)  50/5  60/4  65/3  70/3  75/3  78/3  80/3  test/3, test-5%/3
F.Sq  40/7  50/5  60/4  65/4  70/5  75/5×2
Cl Deadlift + Shrug  70/5  80/5  90/5  100/5×3

others:
Bench  40/8×2  50/6  60/5  65/5  70/5  75/5×2
Lat Pull Dn  8 x 4 sets
Barbell Bicep Curls  8 x 4 sets

#2
Sn (Bkn)  40/6  50/5  60/4  65/3  70/3  75/3  80/3  test/3, test-5%/3
SQ  40/8  50/6  60/5  65/5  70/5  75/5  80/5  test/5, test-5%/5
Cl Pull (3 Pos)  70/6×2  80/6×3

others:
4 Rounds
10 KB Swings  (32/24)
10 Burpees Over Bell

#3
PSn (3 Pos)  40/6  50/6  60/3  70/3  75/3  80/3×3
Sn Pull (pause Bkn)  70/5  80/5  90/5×2
F.Sq  50/5  60/5  65/5  70/5  75/5  80/5×2

others:
Inc DB  5 x 5
30 strict Pull Ups (or Ring Rows)

~ EAT TURKEY ~

#4
PCl + Jerk  50/6  60/5  65/4  70/3×3
Jerk  (rack)  65/3  75/3×2  80/3×3
F.Sq  50/5  60/5  65/5  70/5  75/5  80/MAX reps

others:
Sn PP  5 x 5
Barbell Sit UP  10 x 4 sets
Barbell Roll Outs  10 x 4 sets

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