2018.10.07 Oly Wkout

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

________________________________

If you are Competing at Fortius Halloween Open
Week #4 – Comp Cycle

#1
Sn   50/4×2  65/3  75/2  80/2  85/1  90/1  95/1  98/1  test*/1  ~90/1×2  80/2×2
Sn Pull (3 Pos)  80/6×2  90/3×2  100/3×2  105/3×2
F.Sq   50/5  60/4  70/3  75/2  80/2  85/1  90/1×3

others:
Sn PP  4 x 4
Weighted Dips  3 x 6 sets

#2
Cl/J   50/4+4  65/3+3  75/1+1  80/1+1  85/1+1  90/(1+1)x3
SQ   50/6  60/5  70/4  75/3  80/2  85/1×5
RDL   50/8×2  60/6  70/5  75/4  80/3×2

others:
Inc DB  4 x 4
Bar Roll Outs  10 x 3
Bar Sit Ups  10 x 3

#3
PSn (Bkn)  50/4×2  65/3  75/2×3
Sn Bal   50/5  60/4  70/3  80/3  90/2  100/2  105/2  110/2×2
Cl Pull   70/4×2  80/3×2  90/3×2  100/2×3

others:
PP  4 x 4
Lat Pull DN  8 x 4 sets
Barbell Bicep Curl  8 x 3

#4
Sn   50/4×2  65/3  75/2  80/2  85/1  90/1  95/1  98/1  test*/1  ~90/1×2  80/2×2
Cl/J  50/4+4  65/3+3  75/1+1  80/1+1  85/(1+1)x3
F.Sq   45/5  55/4  65/3  75/3  80/2  85/1×5

others:
Bench  50/8×2  60/5×2  70/4×2  75/3×2  80/1×3
Press in Split  8 x 4 sets

#5
PCl + J  50/(4+4)x2  60/3+3  70/2+2  75/2+2  80/(1+1)x2
Jerk  50/5  60/4  70/3  80/2  85/1  90/1  95/1  test*/1  ~90/1×2  80/2×2
SQ   50/8  60/5  70/4  75/3  80/3  85/2  90/1×4

others:
4 Rounds
10 KB Swings 32/24
10 Toes 2 Bar

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