2018.04.29 Oly Wkout

6 Weeks Strength Cycle – the Pull & Over Head, Week #5

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

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 2
Dips  max x 2

#2
Cl Pull (floor) + Cl  (Bkn-Low)  50/4  60/3  65/3  70/2×2  75/2×5
SQ  50/10  60/8  70/5  75/4  80/3×3
RDL  50/8×2  60/5  70/4  80/3×2

Others :
Seated DB Military  5 x 5
Hypers  12 x 3
Reverse Hypers  12 x 3

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

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)x4
Jerk (hold split)  80/3×2  85/1×4

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

#5
SQ  50/8  60/6  70/4  75/3  80/3×4
Sn  50/4×2  60/3×2  70/2×2  75/2  80/2×3
Cl + F.Sq + Jerk  50/4  60/3×2  70/2×2  75/2  80/1×5

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

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