2018.05.20 Oly Wkouts

Week 1 of 4 – Volume Cycle

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

Others:
Bench  50/6  60/4  70/3  75/3  80/2×3
DB Row  8 x 4
Max Chin Up  4 sets

#2
PSn (Fl/Bkn)  50/4×2  60/3×2  70/2×2  75/2×2
Sn Bal  50/5  65/4  75/3  85/3  95/3×2
SQ  50/8  60/6  70/4  75/3  80/3×6
Sn Pull (HH)  90/4×2  100/4×3

Others:
Press in Split  5 x 4 sets
15 Static Toes 2 Bar

#3
Sn Grip Deadlift + Shrug (HH)  60/5  75/4  90/4×2  105/3×3
F.Sq (pause in bottom) 50/5  60/4×2  70/3×2  75/3×3
RDL  50/6  60/4  70/3  75/3  80/3×3

Others:
GDMN (% of Sn)  40/10  50/8  60/5×2  70/5×2  75/5×2
Bar Sit UPs  10 x 4 sets

#4
Jerks  50/5×2  60/4  65/3  70/3  75/3  80/2×3
SQ  50/8  60/6  70/4  75/3  80/2×6
Sn PP  5 x 5

Others:
10 strict HSPU
Seated DB Military Press  5 x 5

#5
PSn  50/4×2  60/3×2  70/3×2  75/3  80/2×3
PCl + Jerk  50/4+4  60/3+3  70/2+2  75/(2+2)x3

4 Rounds
10 KB Swings 32 kg
200 M Run / 250 M Row

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