2018.06.17 Oly Wkouts

4 Weeks – More Pulls & Overhead

#1
Cl Pull (Fl) + Cl  (Bkn-Low)  50/4  60/3  65/3  70/3  75/2  80/2×3
SQ  50/10  60/8  70/5×4
RDL  50/8×2  60/5×2  70/4×2

Others :
DB Seated Military  5 x 5
KB Swings  10 x 4  (32/24 KG)
Toes 2 Bar  10 x 4
(or Ring Rows / Inverted Rows)

#2
Sn Pull (Fl) + PSn (Bkn-Low)  50/4×2  60/3×2  70/2×2  75/2×2  80/2×3
Sn PJ + OHSQ  60/4  75/3  85/3  95/3×3
F.Sq  50/5  60/4  70/4×5

Others :
Press in Split  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  80/2×4
Sn Pull (Bkn-Low)  80/4×2  90/4×3
SQ  45/10  55/10  65/8  70/5  75/5×3

Others :
Inc DB  5 x 5
Chin Up  max x 4
Dips  max x 4

#4
PCl (3 Pos)  40/6×2  50/3×2  60/3  70/3×2  75/3×2
F.Sq + J  60/3  70/3  75/2  80/(2+1)x2
Jerk (hold split)  80/2  85/1×5

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  75/5×5
Sn  50/4×2  60/3×2
Cl/J  50/4  60/3
Sn  70/2×2
Cl/J  70/2  75/2

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

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