OLYMPIC WEIGHTLIFTING WORKOUT

2018.03.04 Oly Wkouts

Week #1 – Competition Cycle

#1
SQ   45/8  55/6  65/5  75/4  80/3  85/2  90/1×2  80/2×2 (speed w 80s)

(15 min break)
Sn   50/4×2  65/3×2  75/2  80/2  85/1×2  90/1  95/1×3
Sn Pull  90/4×2  100/3×2  105/2×3

Others:
Sn PP   3 x 5 sets
Bar Roll Outs  10 x 4
Bar Sit Ups  10 x 4

#2
C/J  50/(4+4)x2  65/3+3  75/2+2  80/1+1  85/1+1  90/1+1  95/(1+1)x3
F.Sq   50/5  60/4  70/4  75/3  80/2  85/2×3
PP   50/6×2  60/4×2  70/3×2  80/3×2

Others:
Press in Split  5 x 5
Inc DB   5 x 5
25 Pull Ups (strict)

#3
PSn (Bkn/Fl)  50/5×2  60/4×2  70/3×2  80/2×2
Sn Bal   60/4  75/3  85/3  95/2  100/2  105/2×2
Sn Deadlift + Shrug   100/3×3  105/3×3  110/2×2

Others:
Bench  50/6×2  60/5×2  70/4×2  80/3×2
20 Handstand PU

#4
Cl Pull + Cl (HB)  50/5  60/4  70/3  80/2  85/2  90/2  95/1×3
F.Sq   50/5  60/4×2  70/3  80/2×2  85/1×6

Others:
Sn Press   5 x 5
Barbell Bicep Curls   8 x 3
20 Toes2Bar (strict)

#5
Sn   50/4×2  65/3  75/2     Cl/J  50/(4+4)x2      Sn  80/2     Cl/J  65/3+3     Sn  85/1×2     Cl/J  75/2+2     Sn  90/1     Cl/J  80/1+1     Sn  90/1     Cl/J  85/1+1
Cl Pulls  85/4×2  95/3×2  100/3×2  105/3×2

Others:
Seated DB Press  5 x 5
Lat Pull DN  8 x 5

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2018.02.25 Oly Wkouts

25 Feb ’18 – Week 4 Power Cycle II

#1
PSn (Bkn-Low)  50/5  60/4×2  70/3  75/2  80/2  85/2  90/1×3
Sn Bal  55/5  70/4×2  85/3  90/3  95/2  100/1×3
F.Sq  50/5  60/4  70/3  75/3  80/2  85/2×4

others:
Bench  50/8×2  60/6×2  70/4×2  75/2  80/2  85/2×2
DB Rows  8 x 4

#2
Cl (Lift-Off & Pause)  50/4×2  60/3×2  70/2×2  75/2  80/2  85/2  90/1×3
Cl Pull (3 Pos)  80/6×2  90/3×2  100/3×2  105/3×2
SQ  50/7  60/5  70/4  75/3   80/2  85/2×2

others:
Bar Roll Outs 10 x 3
Bar Sit Ups 10 x 3
Barbell Bicep Curls 10 x 3

#3
Sn (pause)  50/4×2  60/3×2  70/2  75/2  80/2  85/2  90/2×2
F.Sq + J  50/4  60/3  70/2  75/2+1  80/2+1  85/2+1  90/(1+1)x2  85/2+1
Sn Pull (Fl/Bkn-Low)  80/4×2  90/4×2  100/4×2  105/4×2
Miller Press 4 x 4 sets

others:
Inc DB 4 x 5 sets
Ring Dips 10 x 3
Ring Rows 10 x 3

#4
Sn Pull + Sn  50/4×2  60/3×2  70/2×2  75/2  80/2  85/2  90/2×2
SQ  50/7  60/5  70/4  75/3  80/2  85/2  90/1×3  85/3
Press in Split  5 x 5

others:
3 Rounds
10 KB Swings (32/24)
10 Toes 2 Bar

#5
Sn  50/4×2  60/3  70/2  75/2  80/2  85/1  90/1  95/1  MAX/1
Cl/J  50/4×2  60/3  70/2  75/2  80/1  85/1×2
F.Sq  50/5×2  60/3  70/3  75/3  80/2  85/2  90/1×4

others:
RDLs 5 x 8 sets
DB Seated Military Press  5 x 5 sets

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2018.02.18 Oly Wkouts

18 Feb ’18 – Power Cycle II

#1
Cl (Lift-Off & Pause) 50/4×2 60/3×2 70/2×2 75/2 80/1×3
F.Sq + J 50/4 60/3 70/2 75/1+1 80/(1+1)x3
Press in Split 5 x 4 sets

others:
Bar Roll Outs 10 x 1
Bar Sit Ups 10 x 2

#2
Sn (Bkn-Low) 50/4×2 60/3×2 70/2 75/1×2 80/1×2
Sn Pull (Fl/Bkn-Low) 80/4×2 90/3×4
SQ 50/7 60/5 70/4 75/3 80/3×2

others:
Bench 50/8×2 60/6×2 70/4×2 75/2×3
DB Rows 8 x 3

#3
PCl + PJ 50/5 60/4 70/3 75/2 80/2 85/1×2
Cl Pull (3 Pos) 60/6×2 80/6×2 90/3×4
Miller Press 5 x 4 sets

others:
Inc DB 4 x 4 sets
Ring Dips 10 x 2
Ring Rows 10 x 2

#4
Sn Pull + Sn 50/4×2 60/3×2 70/2×2 75/2×2 80/2×2
SQ 50/8 60/5 70/4 75/3 80/2 85/1×2
Sn Deadlift + Shrug 75/5 90/4 100/3×3

others:
3 Rounds
10 KB Swings (32/24)
10 Toes 2 Bar

#5
Sn 50/4×2 60/3×2 70/2 75/2 80/2 85/2 90/2 MAX/2
rest 15 min
Cl/J 50/4×2 60/3 70/2 75/2 80/1 85/1 90/1….
SQ or F.Sq upto 85/1×3 OR Pulls

others:
RDLs 5 x 5 sets
DB Seated Military Press 5 x 4 sets

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2018.02.11 Oly Wkouts

11 Feb ’18 – Week II Power Cycle II

#1
PSn (Bkn-Low)  50/5  60/4×2  70/3  75/2  80/2×2
Sn Bal  50/5  60/4×2  70/3  80/3  90/2  95/1×3
F.Sq + J  50/4  60/3  70/2  75/2+1  80/2+1  85/(1+1)x3
F.Sq  60/4  70/3  75/2  80/2  85/2×2
Press in Split  5 x 5

others:
Bench  50/8×2  60/6×2  70/4×2  75/3  80/2×3
DB Rows  8 x 4

#2
Cl (Lift-Off & Pause)  50/4×2  60/3×2  70/2×2  75/2  80/2  85/1×3
Cl Pull (3 Pos)  60/6×2  80/6×2  90/3  100/3×3
SQ  50/7  60/5  70/4  75/3   80/2×3

others:
Bar Roll Outs 10 x 4
Bar Sit Ups 10 x 4
Barbell Bicep Curls 10 x 4

#3
Sn (pause)  50/4×2  60/3×2  70/2  75/2  80/2  85/1×3
PCl + PJ  50/5  60/4  70/3  75/2  80/2  85/2  90/1×3
Sn Pull (Fl/Bkn-Low)  80/4×2  90/3×2  100/3×2  105/3×2
Miller Press 5 x 4 sets

others:
Inc DB 4 x 5 sets
Ring Dips 10 x 4
Ring Rows 10 x 4

#4
Sn Pull + Sn  50/4×2  60/3×2  70/2×2  75/2×2  80/2×3
SQ  50/7  60/5  70/4  75/3  80/2×5
Sn Deadlift + Shrug  75/5  90/4  100/4  105/4×3

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

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

others:
RDLs 5 x 8 sets
DB Seated Military Press  5 x 5 sets

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2018.02.04 Oly Wkouts

4 Feb ’18 – Power Cycle II

#1
Cl (Lift-Off & Pause)  50/4×2  60/3×2  70/2×2  75/2  80/1×3
F.Sq + J  50/4  60/3  70/2  75/2+1  80/1+1  85/(1+1)x3
Press in Split  5 x 5

others:
Bar Roll Outs 10 x 4
Bar Sit Ups 10 x 4
Barbell Bicep Curls 10 x 4

#2
Sn (Bkn-Low)  50/4×2  60/3×2  70/2  75/2  80/1×4
Sn Pull (Fl/Bkn-Low)  80/4×2  90/3×2  100/3×3
SQ  50/7  60/5  70/4  75/3   80/2×3

others:
Bench  50/8×2  60/6×2  70/4×2  75/3×4
DB Rows  8 x 4

#3
PCl + PJ  50/5  60/4  70/3  75/2  80/2  85/1×3
Cl Pull (3 Pos)  60/6×2  80/6×2  90/3  100/3×3
Miller Press 5 x 4 sets

others:
Inc DB 4 x 5 sets
Ring Dips 10 x 4
Ring Rows 10 x 4

#4
Sn Pull + Sn  50/4×2  60/3×2  70/2×2  75/2×2  80/2×3

SQ 50/8 60/6 70/5 75/3 80/2×4
Sn Deadlift + Shrug  75/5  90/4  100/3  105/3×3

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

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

others:
RDLs 5 x 8 sets
Seated Military Press (behind) 5 x 5 sets

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