Workout Routine

Olympic Gold

by mreoinryan

Workouts

Day 1

High Pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

High Pull

3 sets

front squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

front squat

3 sets

hang clean

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

hang clean

3 sets

push press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec

push press

3 sets

Tricep Dip

Set
Intensity
Weight
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec

Tricep Dip

3 sets

Reverse hip extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Reverse hip extension

3 sets

Assault Bike

Set
Intensity
Weight
Reps
Rest time
1
40 sec
2
40 sec
3
40 sec
4
40 sec
5
40 sec

Assault Bike

5 sets

Slam Ball

Set
Intensity
Weight
Reps
Rest time
1
60 sec
2
60 sec
3
60 sec
4
60 sec
5
60 sec

Slam Ball

5 sets

Workout 2

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
10
60 sec
2
50% TM
10
60 sec
3
50% TM
10
60 sec
4
50% 1RM
10
60 sec
5
50% 1RM
10
60 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

bench press

5 sets

step-up

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
20
60 sec
3
–
–
20
60 sec
4
–
–
20
60 sec

step-up

4 sets

Banded Side Step

Set
Intensity
Weight
Reps
Rest time
1
20
60 sec
2
20
60 sec
3
20
60 sec
4
20
60 sec

Banded Side Step

4 sets

Rdl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
12
60 sec
3
–
–
10
60 sec
4
–
–
8
60 sec

Rdl

4 sets

Banded glute bridge

Set
Intensity
Weight
Reps
Rest time
1
60 sec
2
60 sec
3
60 sec
4
60 sec

Banded glute bridge

4 sets

v-ups

Set
Reps
Rest time
1
15
60 sec
2
15
60 sec
3
15
60 sec
4
15
60 sec

v-ups

4 sets

Assault Bike

Set
Intensity
Weight
Reps
Rest time
1
40 sec
2
40 sec
3
40 sec
4
40 sec
5
40 sec

Assault Bike

5 sets