2018.07.08 Oly Wkouts

Prep Week –> if you’re competing at CalState

#1
Sn  50/4×2  60/3×2  70/2  75/2  80/2  85/1  90/1  95/1  98/1  test/1×3*
* (only three misses allowed)
Sn Pull (3 Pos)  80/6×2  90/3×2  100/3×3
SQ  50/7  60/5  70/3  80/2  85/1×3

Others :
Sn Press in Bottom  5 x 5
Bar Sit Up  10 x 3
Bar Roll Outs  10 x 3

#2
Sn  50/4×2  60/3×2  70/2  75/2  80/1×2
Cl/J  50/4  60/3  70/2  75/1  80/1
F.Sq  50/5  60/4  70/3  75/2  80/1×3

#3
Sn  50/3×2  60/2×2  70/1  75/1×3
Cl/J  50/3  60/2  70/1×3
SQ  50/7  60/5  70/3×2

#4
Sn  50/3×2  60/2  65/1  70/1×2
Cl/J  50/3  60/2  65/1×2

_____________________________

4 Weeks – Week #4, More Pulls & Overhead

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

Others :
Alt DB (Standing) Military  5 x 5
Ring Rows  10 x 5

#2
Sn Pull + Sn (HH)  50/4  60/3×2  70/2
Sn Pull + Sn  70/3  75/2  80/2  85/2×2
Sn PJ  60/4  80/3  90/3  100/3×3
F.Sq  50/5  60/4  70/4  75/4×2

Others :
Press in Split  8 x 4
20 Static Toes 2 Bar

#3
Sn Pull + PSn (Bkn-Low)  50/4  60/3  70/2  75/2  80/2  85/2  90/2×3
Sn Pull (Bkn-Low)  80/4×2  90/4×4
SQ  45/8  55/6  65/5  70/5  75/5  80/5  85/3×2

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  75/3×2  80/3×2
F.Sq + J  60/3  70/3  75/2  80/(2+1)x3
Jerk (hold split)  80/2  85/2  90/1×3

Others :
Bench 50/8×2  60/6×2  65/5×2  70/5×2  75/4×2
GDMN  12 x 4
ABS 100 reps

#5
F.Sq  50/4  60/4×2  70/4  75/4  80/3×3
~ 15 min rest
Sn  50/4×2  60/3×2  70/2×2  80/2×2  85/1×2  90/1×3
Cl/J  50/4  60/3  70/2  75/1×3

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

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