2018.04.15 Oly Wkouts

6 Weeks – #3 Strength Cycle (Pull & Over Head)

#1
Cl Pull (floor) + Cl  (Bkn-Low)  50/4  60/3  65/3  70/3×4
SQ  50/8  60/6  70/4×4
RDL  50/8×2  60/5×2  70/4×2

Others :
Seated Military  8 x 5
Double KB Carries 50 M x 4  (32/24 KG)
DB Bicep Curls 12 x 4 sets

#2
Sn Pull (floor) + Sn (Bkn-Low)  50/4×2  60/3×2  70/2×2  75/2×4
Sn PJ + OHSQ  60/4  75/3  80/3  90/3×4
F.Sq  50/5  60/4  70/4×4

Others :
Inc DB  8 x 4
Chin Up  max x 2
Dips  max x 2

#3
Sn Pull + PSn + OHSQ  50/5  60/4  65/3  70/2×4
Sn Pull (Bkn-Low)  80/4  90/3×3
SQ  45/10  55/8  65/6  70/4  75/4×3

Others :
Press in Split  8 x 4 sets
Hypers  12 x 4
Reverse Hypers  12 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)  80/2×7

Others :
Bench  50/8×2  60/5×2  65/5×2  70/4×2  75/3×3
GDMN  12 x 4
ABS 100 reps

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

Others :
Push Press  50/8×2  60/5×2  70/3×4
Box Jump  6 reps x 6 sets
ABS 80 reps

Recent Posts