2018.02.11 Oly Wkouts

11 Feb ’18 – Week II Power Cycle II

#1
PSn (Bkn-Low)  50/5  60/4×2  70/3  75/2  80/2×2
Sn Bal  50/5  60/4×2  70/3  80/3  90/2  95/1×3
F.Sq + J  50/4  60/3  70/2  75/2+1  80/2+1  85/(1+1)x3
F.Sq  60/4  70/3  75/2  80/2  85/2×2
Press in Split  5 x 5

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

#2
Cl (Lift-Off & Pause)  50/4×2  60/3×2  70/2×2  75/2  80/2  85/1×3
Cl Pull (3 Pos)  60/6×2  80/6×2  90/3  100/3×3
SQ  50/7  60/5  70/4  75/3   80/2×3

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

#3
Sn (pause)  50/4×2  60/3×2  70/2  75/2  80/2  85/1×3
PCl + PJ  50/5  60/4  70/3  75/2  80/2  85/2  90/1×3
Sn Pull (Fl/Bkn-Low)  80/4×2  90/3×2  100/3×2  105/3×2
Miller Press 5 x 4 sets

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

#4
Sn Pull + Sn  50/4×2  60/3×2  70/2×2  75/2×2  80/2×3
SQ  50/7  60/5  70/4  75/3  80/2×5
Sn Deadlift + Shrug  75/5  90/4  100/4  105/4×3

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

#5
Sn  50/4×2  60/3  70/2  75/2  80/2  85/1  90/1×3
Cl/J  50/4×2  60/3  70/2  75/2  80/1  85/1×2
F.Sq  50/5×2  60/3  70/3  75/3  80/2  85/2×2

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

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