2017.12.31 Oly Wkouts

Happy New Year 2018 !!

#1
PCl + PJ  50/5  60/4  70/3  75/3  80/3  Max/3  -10%/3×2
SQ  50/6×2  60/5  70/5×2  75/5×2
Sn Deadlift + Shrug  70/5  80/5  90/5×2
Push Press  50/6×2  60/5×2  65/5×2   70/5×2

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

#2
Sn Pull (HB) + Sn (Bkn)  50/4×2   60/3×2  65/3×2  70/3×2
Sn Pull + Sn  60/3  65/3  70/3×2  75/3×2  80/3×2
F.Sq  50/6  60/4  65/4  70/4  75/4×2

others:
RDLs  5 x 8 sets
Seated Behind Head Military Press  8 x 5 sets

#3
Cl Pull + Cl (Bkn)  50/4  60/3  65/3  70/3  75/3  80/2×3
F.Sq + J  50/4  60/3  70/2  75/2  80/(2+1)x2
F.Sq  65/5  70/4  75/4  80/3×3
Press in Split  8 x 4

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

#4
Sn  50/5  60/4  65/3  70/3  75/2  80/2  85/2×2
Cl/J  50/4  60/3  70/2  75/1 x 3
SQ  50/6  60/5  70/4  75/3  80/2×6
Sn PJ  50/4  70/3  85/3  100/2×3

others:
Bench  50/8  60/6  70/5×2  75/5×2  80/3×2
DB Rows  8 x 4

 

 

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