2017.12.24 Oly Wkouts

Light – Technical Week….Happy New Year!!

#1
Cl Pull (Bkn-Low) + Cl (Bkn-Low)  50/5   60/4×2  65/3×2  70/3×3
SQ  40/8  50/6  60/5  70/5  75/5 x 5
Miller Press  8 x 4 sets

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

#2
Sn Pull (HB) + Sn (HB)  50/5  60/4  65/3  70/3  75/3×2  80/1×3
Sn Pull + Sn  60/4  70/3  75/2×2  80/1×3
F.Sq  40/8  50/5  60/4  65/4  70/4 x 4

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

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

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

#4
Sn  50/5 x 2  60/4 x 2  65/3  70/3  75/2  80/1×3
Cl/J  50/4 x 2  60/3  65/3  70/2  75/1
F.Sq  40/8  50/5 x 2  60/5  65/4  70/4  75/3 x 3

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

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