2018.05.06 Oly Wkouts

6 Weeks – Strength, the Pull & Over Head #6

#1
Cl Pull + Cl  50/5  60/4  70/3  75/2  80/2  85/2  90/1×4
SQ  50/8  60/6  70/5  75/5  80/4  85/2×4
Push Press  50/8×2  60/5×2  70/4×2  80/3×3

Others :
Seated Arnold Press  8 x 5
Max Dips x 3 sets
Max Chin Ups x 3 sets

#2
Sn Pull (Bkn-Low) + 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  100/3  105/2×3
F.Sq  50/5  60/4  70/4  75/4  80/3×3

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

#3
Sn Pull + Sn + OHSQ  50/4  60/3  65/3  70/2  75/2  80/2×4
Sn Pull  90/4  100/3×2  105/3×2
SQ  50/8  60/6  70/4  75/3  80/3  85/2×5

Others :
4 Rounds
10 KB Swing (24/32)
10 Toes 2 Bar

Inc DB  5 x 5

#4
PCl (3 Pos) + PJ  40/6×2  50/3×2  60/3  70/3×2  75/3×2
F.Sq + J  60/3  70/3  80/(2+1)x2  85/1×3
Jerk (hold split)  80/2  85/1×2  90/1×2

Others :
Bench 50/8×2  60/5×2  70/5×3  75/4×2  80/3×3
GDMN  12 x 4
ABS 100 reps

#5
PSn  50/4×2  60/3×2  70/2×2
Sn Balance  50/5  65/4  75/3  85/3  90/3  95/2  100/2×3
Cl Pulls  70/5  80/4×2  90/3×2  100/3×2  105/3×2

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

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