2018.04.22 Oly Wkout

6 Weeks – Training the Pull & Over Head, Week #4

#1
Sn Pull + Sn (HH)  50/5  60/3×2  70/2×2  75/2×2  80/2×2  85/2  90/2×2
Sn PJ  60/4  75/3  85/3  95/3  100/3  105/3  110/2×2
F.Sq  50/5  60/5  70/4  75/4  80/4×2

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 + Cl  50/4  60/3  65/3  70/2×2  75/2  80/2×2  85/1×4
SQ  50/10  60/8  70/5  75/4  80/4  85/3×3
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  85/2  90/1×4
Sn Pull (Bkn-Low)  80/4×2  90/4  100/3×3
SQ  45/10  55/8  65/6  70/5  75/5  80/5  85/2×4

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  85/2  90/1×2
Sn  50/4×2  60/3×2  70/2×2  75/2  80/2  85/2  90/1×2
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

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