2018.01.07 Oly Wkouts

7 January, 2018 – Technical Week

#1
Sn Pull (HB) + Sn (HB)  50/4×2  60/3  65/3  70/3×3
Sn Pull + Sn  60/3  65/3  70/2  75/2×3
SQ  40/8  50/6  60/5  70/4  75/3×4

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

#2
PCl + PJ  50/5  60/4  70/3×2  75/3×3
Cl Pull (3 Pos)  60/6×2  70/6×2  80/6×3
Miller Press  5 x 4 sets

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

#3
Sn (pause Bkn-Low)  50/4×2  60/3×2  65/3  70/2  75/2×3
Sn Deadlift + Shrug  75/5  90/4  100/3×3
SQ  50/6  60/5  65/4  70/4  75/3  80/1×2

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

#4
Cl Pull + Cl (Bkn-Low)  50/4   60/3×2  65/3×2  70/2×4
F.Sq + J  40/5  50/4  60/3  65/3  70/2  75/(2+1)x3
Press in Split  5 x 5

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

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

others:
RDLs  5 x 8 sets
Seated Military Press  (behind)  5 x 5 sets

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