2018.09.09 Oly Wkouts

1 Week Transition to Comp Cycle

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

others :
Arnold Press  8 x 4
KB Swings  10 x 3  (32/24 KG)
Toes 2 Bar  10 x 3
(or Ring Rows / Inverted Rows)

#2
Sn Pull (floor) + PSn (Bkn-Low)  50/4×2  60/3×2  70/2×2  75/2  80/2  85/2×2
F.Sq  50/5  60/4×2  70/3  75/3  80/3×3
Sn PJ  60/4  75/3  85/3  95/3  100/3×3

others :
Press in Split  5 x 5
Hypers w/Reverse Arm Flys  12 x 3

#3
Sn Pull + Sn  50/4  60/3  70/3  75/2  80/2  85/1×4
Sn Pull (pause 3 sec 2″ off floor)  90/4×2  100/3×3
SQ  45/8  55/6  65/5  70/4  75/3  80/2×4

others :
Inc DB  5 x 5
Chin Up  max x 3
Dips  max x 3

#4
PCl (3 Pos)  40/6×2  50/3×2  60/3  70/3×2
F.Sq + J  60/3  70/3  75/2  80/(2+1)x3
Jerk (hold split 3 sec)  80/2  85/1×2  90/1×2

others :
Bench 50/8×2  60/5×2  70/4×2  75/3×2
GDMN  12 x 4
ABS 100 reps

#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
Barbell Bicep Curls  10 x 4
Bar Sit Up  10 x 4
Bar Roll Outs  10 x 4

______________________________

Prep Week – if you’re competing in AO3

#1 (if you compete Friday/Sat or Sun)
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 (or Heaving Sn Bal)  5 x 5
Bar Sit Up  10 x 3
Bar Roll Outs  10 x 3

#2 (if you compete Thur or Fri)
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

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