2018.06.10 Oly Wkouts

Heavy Week – Prep for AO#3 in Vegas

Week 4 of 4 – Volume Cycle (legs)

#1
Cl (Bkn-Low)  50/5  60/4  70/3  75/2  80/2  85/2  90/1×3
SQ  50/8  60/6  70/5  75/4  80/3  85/5×5
Cl Pull  80/6  90/4  95/3×3

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

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

Others:
Bench  50/8  60/6  70/4  75/3  80/3×3
DB Row  8 x 4

#3
Sn  50/4×2  60/3×2  70/3  75/2  80/2  85/2  90/1×3
Sn Grip Deadlift + Shrug (HH)  90/4  100/4  105/3×2
RDL  50/6  60/4  70/3  75/3  80/3×3

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

#4
PCl + PJ  50/4+4  60/3+3  70/2+2  75/2+2  80/2+2  85/(1+1)x2
SQ  50/8  60/6  70/4  75/3  80/3  85/2  90/4×4
Sn PP  5 x 5

Others:
10 strict HSPU
Seated DB Military Press

#5
Jerks  50/5×2  60/4  65/3  70/3  75/2  80/2  85/2  90/1  95/1
F.Sq  50/6  60/4  70/3  75/2×4
PP  5 x 5

Others:
Inc DB  6 x 4 sets
30 sec L-Sit x 6 sets

Recent Posts