Clean & Jerk, Clean Pulls, Back Squat, Front Squat Cluster, Weighted Pull/Chin-ups, Weighted Dips

Friday 7-8 OPT Day 203/Catalyst Oly Bias Day 15

OLY TRAINING:
Clean & Jerk 75% x 2, 80% x 2, 85% x 1 x 3
Clean Pull 90% x 2 x 3
Back Squat 85% x 2 x 3

OPT + DIP/PULL-UP TRAINING:
A. Front Squat Cluster - 1.1.1.1 x 6; rest 4 min - 10 sec b/t reps
B1. Weighted Pull/Chin-ups x 2-3 x 6; rest 10 sec
B2. Weighted Dips x 5 x 6; rest 2 min
C. Strict Pull-ups/Chin-ups (Unweighted) x 12
D. Dips (Unweighted) x 20

TRAINING OUTCOME:
OLY
C&J: 210-225-240
CP: 255-255-255
BS: 315-315-315-335-355

OPT/Pull-up/Dip Training
A. 135-185-225-245-265-275
B1. 50-50-60-60-70-70
B2. 50-75-85-95-95-95
C. 12-12
D. 20