2018.07.01 Oly Wkouts

4 Weeks – More Pulls & Overhead, Week #3

#1
Sn Pull (Fl) + PSn (Bkn-Low)  50/4×2  60/3×2  70/2×2  75/2×2  80/1×5
Sn PJ + OHSQ  60/4  70/3  80/3  90/3×3
F.Sq  50/5  60/4  70/3×5

Others :
Press in Split  5 x 3
Hypers w/ Bent Fly (hold 3 sec)  12 x 3

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

Others :
DB Seated Arnold Press  5 x 4
Ring Rows / Inverted BB Rows  8 x 4

#3
Sn Pull + Sn (HH)  40/4  50/4  60/3
Sn Pull + Sn  60/3  65/3  70/2  75/2×4
Sn Pull (Bkn-Low)  80/4×2  90/3×3
SQ  45/8  55/8  65/6  70/5  75/4×3

Others :
Inc DB  5 x 4
Chin Up  max x 2
Dips  max x 2

#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  85/1×3

Others :
Bench 50/8×2  60/5×2  65/4×2  70/3×2
GDMN  8 x 3
ABS 80 reps

#5
Sn  50/4×2  60/3×2  70/2  75/2
Cl/J  50/4  60/3  70/2  75/1  80/1  85/1  90/1  95/1  test/1, 90% of successful then 80/1×2
SQ  50/10  60/8  70/6  75/5×5

Others :
KB Swings  10 x 3  (32/24 KG)
Toes 2 Bar  10 x 3

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