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Topic Summary

Posted by: Steff
« on: May 07, 2020, 06:14:32 PM »

Mondays WO:

BSS front foot elevated
1x5 bw,
1x5 16 kg
4x8 40 kg PR!

One arm OH squat
3x5 20 kg KB

KB front squat
3x8 40 kg

DB OHP
1x20 8 kg DB:s

Row
3x8 40 kg

KB OHP
3x8 40 kg

Lunges
5x5 BW


Today Light WO:

Superset:
Lunges front foot elevated 5x8 BW
BSS front foot elevated 5x10 BW

KB front squat
3x8 40 kg

Laterals
3x8 8 kg DB:s

Pull ups
3x3 BW (chest to bar)

OHP
1x5 40 kg

Row
1x5 40 kg
Posted by: Steff
« on: May 02, 2020, 04:56:23 PM »

Something is wrong with my right foot.

So adapted training:

BSS front foot elevated
1x5 bw,
1x5 16 kg
2x3 40 kg
3x5 40 kg

One arm OH squat
3x3 20 kg KB

KB front squat
3x8 40 kg

DB  OHP
1x20 8 kg DB:s

DB row
1x20 8 kg DB:s

Row
3x8 40 kg

KB OHP
3x8 40 kg

DB  OHP
1x20 8 kg DB:s

DB row
1x20 8 kg DB:s

Lunges
5x5 BW
Posted by: Steff
« on: April 25, 2020, 07:15:56 PM »

Smaller workout today

Pistols
2x3 BW
3x6 BW +8 kg PR!

Compoundset:
Jumping lunges 3x3 BW
Jump squats 3x3 BW +8 kg

KB front squat 3x5 40 kg

Lunges
5x5 BW
Posted by: Steff
« on: April 21, 2020, 09:12:47 PM »

Sprints 6x30 meter

Compoundset:
Jumping lunges 5x3 16 kg
Jump squats 5x3 16 kg

One arm OH squat
3x3 20 kg KB

One arm OHP
3x5 20 kg

Lunges
5x5 BW

KB front squat 3x8 40 kg

SLDL
3x8 40 kg

Rows
3x8 40 kg
Posted by: Steff
« on: April 19, 2020, 03:31:41 PM »

Yesterdays WO:

Pistol squats
1x3 BW
1x1 BW + 8 kg
1x1 16 kg
3x2 BW + 20 kg PR!!!
3x3 BW + 8 kg

Compoundset:
Lunges Front foot elevated 4x8 BW
BSS Front foot elevated 3x10 BW
KB front squat 3x10 40 kg

SLDL
3x8 40 kg

One arm OH squat:
3x5 8 kg DBs

Russian twist
3x20 8 kg
Posted by: Steff
« on: April 17, 2020, 11:11:55 AM »

Sprints 5x30 meter

Pistol squats
3x1 BW
3x5 BW + 8 kg

Compoundset:
Jumping lunges 3x3 8 kg
Jump squats 3x3 16 kg
KB front squat 4x3 40 kg

SLDL
3x5 40 kg

Rows
3x3 40 kg

One arm OHP
3x3 20 kg

Lunges
5x5 BW + 8 kg

BSS Front foot elevated 25 cm
3x10 BW +8 kg

Superset:
One arm OH squat: 3x5 8 kg DB
Squat 3x8 16 kg Slow eccentric
OH Press 3x5 8 kg DB:S
Std tri ext 3x8 8 kg DB:s

Russian twist
3x20 8 kg

Posted by: Steff
« on: April 14, 2020, 09:07:08 PM »

Superset:
BSS 5x10 BW
Lunges 5x5 BW

Pistol squats
3x3 BW

Superset
KB front squat 2x8, 1x10 40 kg
KB OH Press 3x5 20 kg

Superset
SLDL 3x8 40 kg
Rows 3x8 40 kg

Superset
DB OHP 3x3 8 kg DB:s
Stnd tri ext 3x8 8 kg DB:s

Russian twist
3x20 8 kg
Posted by: Steff
« on: April 11, 2020, 09:48:14 PM »

Pistol squats
1x3 BW
1x1 BW + 8 kg
3x1 BW + 20 kgPR!!!
3x3 BW + 8 kg PR!

Lunges Front foot elevated
4x8  BW + 8 kg

BSS Front foot elevated
3x10 BW +8 kg

KB front squat
4x3 40 kg

SLDL
3x5 40 kg

Superset:
One arm OH squat: 3x3 8 kg DB
Rows 3x8 8 kg DB:s
OH Press 3x8 8 kg DB:S
Std tri ext 3x8 8 kg DB:s

Russian twist
3x20 8 kg
Posted by: Steff
« on: April 09, 2020, 05:32:50 PM »

Todays WO:

KB front squat
4x3 40 kg

Lunges elevated front foot 20 cm
1x5 BW
2x6 8 kg
4x8 16 kg

BSS elevated front foot 20 cm
3x10 8 kg

Superset:
One arm OH squat: 3x3 8 kg DB
OH Press 3x8 8 kg DB:S
DB squat slow eccentric: 3x8 16 kg

Rows
3x8 8 kg DB:s

SLDL
3x8 40 kg

Laterals
1x3 8 kg DB:s
Posted by: Steff
« on: April 09, 2020, 05:25:53 PM »

Tuesdays WO:

Pistol squats
1x3 BW
3x1 BW + 8 kg PR!!!
3x8 BW PR!!!
2x3 BW
2x2 BW
Total reps: 40.

One arm OH squat: 3x3 8 kg DB

DB squat slow eccentric:
3x8 16 kg

OH Press
3x5 20 kg kettlebells
3x8 8 kg DB:s

Rows
3x8 8 kg DB:s
3x5 20 kg kettlebells

Lunges
5x5 BW

SLDL
3x3 40 kg
Posted by: Steff
« on: April 02, 2020, 04:10:51 PM »

Sprints:
8 x30 m

Pistol squats
4x3 BW
1x8 BW PR!!!
1x2 BW

Superset:
Jump lunges 3x3 BW
Jump squats 3x3 8 kg
One arm OH squat: 3x5 8 kg DB

BSS
3x10 8 kg

DB squat slow eccentric:
4x8 16 kg

OH Press
2x8 8 kg DB:s

Rows
2x8 8 kg DB:s

Shrugs:
2x1 8 kg DB:s

Lunges
3x5 8 kg
Posted by: Steff
« on: March 31, 2020, 09:45:15 PM »

Yesterdays WO:

Sprints:
8 x30 m

Pistol squats
3x5 BW PR!!!
1x3, 1x2 BW

One arm OH squat:
4x5/arm 8 kg DB

DB squat slow eccentric:
3x10 16 kg

OH Press
3x10 8 kg DB:s

Rows
2x8 8 kg DB:s

Shrugs:
2x15 8 kg DB:s

OH Shrugs
2x10 8 kg DB:s
Posted by: Steff
« on: March 28, 2020, 07:05:44 PM »

Today's WO:

Thursday's WO:
Can't go to the gym and no upper body until Saturday.

Sprints:
10 or more x30 m (lost count)

Pistol squats
3x3 BW PR!!!

One arm OH squat:
4x3/arm 8 kg DB

DB squat slow eccentric:
4x8 16 kg

Superset set:
Jumping lunges 3x3 BW
Jumping Squats 3x3 BW

Lunges:
5x5 BW

Shrugs:
3x15 8 kg DB:s
Posted by: Steff
« on: March 28, 2020, 07:00:50 PM »

Thursday's WO:
Can't go to the gym and no upper body until Saturday.

Sprints:
6x30 m

Pistol squats
3x1 BW

Compound set:
Jumping lunges 3x3 BW
Jumping Squats 3x3 BW
Lunges 3x8 BW
DB Squats 3x8 16 kg

BSS:
3x10 BW
Posted by: Steff
« on: March 24, 2020, 03:22:52 PM »

Fsq
1x3 20, 40, 50, 60, 70 kg, 80 kg

Lunges 3x8 BW (slightly elevated front foot)

One legged squats on box (total 30 reps)
3x2 BW,
1x6 BW,
2x4 BW,   
2x5 BW