2017.11.26 Oly Wkouts

Technique Week

#1
Cl Pull + PCl  50/5  60/4  70/3  75/3×4
F.Sq + PJ  50/4  60/3  70/3  75/3×3
F.Sq  60/6  70/4  75/4×3

Others:
Inc DB Press  4 x 5
Lat Pull DN  8 x 5 sets
25 Toes 2 Bar

#2
Sn Pull + PSn (Bkn) + Sn Bal  50/4×2  60/3×2  70/2×2  75/2×3
SQ  45/10  55/8  60/6  65/5  70/4  75/4×4
Sn PP  4 x 3 sets

Others:
Bench  50/8×2  60/5×2  70/4×2  75/4×3
Ring Dips  10 x 4
Ring Rows  10 x 4
Barbell Bicep Curls  8 x4

#3
Cl + 2 Jerks  50/4  60/3  70/2  75/1×3  (yes, this means 8 jerks w 50%)
F.Sq  50/6  60/5  65/4  70/3  75/2×5

Others:
Press in Split  8 x 5
Bar Roll Outs  10 x 4
Bar Sit Ups  10 x 4

#4
Sn  50/4×2  60/3×2  65/3×2  70/2×2  75/2×4
SQ  45/12  55/8  60/6  65/4  70/3  75/3  80/2×4
Sn PJ  50/4  65/3  75/3  85/3  95/2×2

Others:
Sn Press in Bottom  5 x 5
DB Rows  8 x 4
20 Cal Assult Bike

#5
PSn (Fl/Bkn)  50/4×2  60/3×2  70/2×2  75/2×2
Cl/J  50/4  60/3  65/2  70/2  75/1×2
Sn Deadlift + Shrug  80/5  90/5  100/3×3

Others:
GDMN  8 x 4 sets
Handstand Practice –> 20/16 reps  (goal is that all males work up to a 20 rep set / 16 for women)

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