2018.04.08 Oly Wkouts
6 Weeks – Training the Pull & Over Head, Week 2
#1
Sn Pull + Sn (HH) 50/5 60/3×2 70/2×2 75/2×2 80/2×2 85/2×2
Sn PJ 60/4 75/3 85/3 95/3 100/3 105/3×2
F.Sq 50/5 60/5 70/4 75/4×3
Others :
4 Rds
10 KB Swings 10 x 4 (32/24 KG)
Toes 2 Bar 10 x 4
(or Ring Rows / Inverted Rows)
Chin Up max x 4
Dips max x 4
#2
Cl Pull (floor) + Cl (Bkn-Low) 50/4 60/3 65/3 70/2×2 75/2×2 80/2×2
SQ 50/10 60/8 70/5 75/5 80/5×3
RDL 50/8×2 60/5 70/4 80/4×2
Others :
Seated Military 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 80/2×2 85/1×3
Sn Pull (Bkn-Low) 80/4×2 90/4 100/3×3
SQ 45/10 55/10 65/8 70/5 75/5 80/5×2
Others :
Press in Split 5 x 5
Inc DB 5 x 5
#4
PCl (3 Pos) + PJ 40/6×2 50/3×2 60/3 70/3 75/3×2
F.Sq + J 60/3 70/3 75/2 80/(2+1)x2 85/(1+1)x2
Jerk (hold split) 80/2 85/1×2 90/1×2
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 75/4 80/4×4
Sn 50/4×2 60/3×2 70/2×2 75/2 80/2 85/2×2
Cl + F.Sq + Jerk 50/4 60/3×2 70/2×2 75/2×3
Others :
Box Jump 6 reps x 4 sets
Bicep Curls
ABS 80 reps