2018.04.01 Oly Wkouts

6 Weeks – Training the Pull & Over Head

#1
Cl Pull (floor) + Cl  (Bkn-Low)  50/4  60/3  65/3  70/2×2  75/2×4
SQ  50/10  60/8  70/5×4
RDL  50/8×2  60/5×2  70/4×2

Others :
Seated Military  5 x 5
KB Swings  10 x 4  (32/24 KG)
Toes 2 Bar  10 x 4
(or Ring Rows / Inverted Rows)

#2
Sn Pull (floor) + PSn (Bkn-Low)  50/4×2  60/3×2  70/2×2  75/2×2  80/2×3
Sn PJ  60/4  75/3  85/3  95/3×5
F.Sq  50/5  60/4  70/4×5

Others :
Press in Split  5 x 5
Hypers  12 x 4
Reverse Hypers  12 x 4

#3
Sn Pull + Sn  50/4  60/3  65/3  70/2  75/2  80/2×4
Sn Pull (Bkn-Low)  80/4×2  90/4×3
SQ  45/10  55/10  65/8  70/5  75/5×3

Others :
Inc DB  5 x 5
Chin Up  max x 4
Dips  max x 4

#4
PCl (3 Pos)  40/6×2  50/3×2  60/3  70/3×2
F.Sq + J  60/3  70/3  75/2  80/(2+1)x2
Jerk (hold split)  80/2  85/1×5

Others :
Bench 50/8×2  60/5×2  65/5×2  70/5×3
GDMN  12 x 4
ABS 100 reps

#5
SQ  50/10  60/8  70/6  75/5×6
Sn  50/4×2  60/3×2
Cl/J  50/4  60/3
Sn  70/2×2
Cl/J  70/2  75/2

Others :
Box Jump  6 reps x 4 sets
Bicep Curls
ABS 80 reps

______________________________

Prep Week – if you’re competing in Fortius Open

#1
Sn  50/4×2  60/3×2  70/2  75/2  80/2  85/1  90/1  95/1  98/1  test/1×3*
* (only three misses allowed)
Sn Pull (3 Pos)  80/6×2  90/3×2  100/3×3
SQ  50/7  60/5  70/3  80/2  85/1×3

Others :
Sn Press in Bottom  5 x 5
Bar Sit Up  10 x 3
Bar Roll Outs  10 x 3

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

#3
Sn  50/3×2  60/2×2  70/1  75/1×3
Cl/J  50/3  60/2  70/1×3
SQ  50/7  60/5  70/3×2

#4
Sn  50/3×2  60/2  65/1  70/1×2
Cl/J  50/3  60/2  65/1×2

 

Recent Posts