2017.12.17 Oly Wkouts

Last Heavy Week for 2017

#1
PCl + PJ  50/5  60/4  70/3  75/3  80/3  Max/3
Push Press  40/8  50/6  60/4 x 2  70/4 x 2   80/4 x 2
SQ  40/8  50/6  60/5  70/4  75/4  80/4  85/3 x 3

others:
Bar Roll Outs  10 x 4
Bar Sit Ups  10 x 4
Barbell Bicep Curls  10 x 4

#2
Sn Pull (HB) + Sn (HB)  50/5   60/4  70/3  75/3  80/3 x 2
Sn Pull + Sn  50/3  60/3  70/3  75/3  80/3 x 2
F.Sq  40/5  50/4  60/4  70/4  75/4 x 2

others:
Inc DB  8 x 5 sets
Ring Dips  10 x 4
Ring Rows  10 x 4

#3
Cl Pull + Cl  50/5  60/4  70/3  75/3  80/2 x 4
Cl Pull (3 Pos)  70/6 x 2  80/6 x 4
Press in Split  8 x 4

others:
Bench  50/8×2  60/6×2  70/5×2  75/5×2
DB Rows  8 x 4

#4
PSn  50/5  60/4  70/3  75/3  80/3  Max/3
Sn Bal  60/5  75/3  90/3  100/3 x 2
SQ  40/8  50/6  60/5  70/5  75/5  80/5 x 3

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

#5
Sn  50/5 x 2  60/4  65/3  70/3  75/3  80/2 x 3
Cl/J  50/4 x 2  60/3  65/3  70/2  75/1 x 3
F.Sq  40/6 x 2  50/5 x 2  60/4  70/4  75/4  80/3 x 3

others:
RDLs  5 x 8 sets
Military Press  8 x 5 sets

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