Author Topic: !2 weeks Basic Olympic weightlifting.  (Read 4751 times)

Offline Steff

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Re: !2 weeks Basic Olympic weightlifting.
« Reply #40 on: March 19, 2020, 08:47:15 AM »
Sprained trapezius +it cramped really bad. Got treatment and rehab exercises.

No OL for 2-3 weeks just squats and lunges. Squats with limited weight.

Fsq and Squats superset
1x3 +1x3 15 kg, 25 kg, 35 kg, 40 kg

Lunges front foot elevated (30 cm)
5x5/5 BW

One legged squats on box
6x5 BW

BSS elevated 25 cm
3x10 BW

Shrugs
2x20 3 kg

Offline Steff

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Re: !2 weeks Basic Olympic weightlifting.
« Reply #41 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

Offline Steff

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Re: !2 weeks Basic Olympic weightlifting.
« Reply #42 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

Offline Steff

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Re: !2 weeks Basic Olympic weightlifting.
« Reply #43 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

Offline Steff

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Re: !2 weeks Basic Olympic weightlifting.
« Reply #44 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

Offline Steff

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Re: !2 weeks Basic Olympic weightlifting.
« Reply #45 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

Offline Steff

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Re: !2 weeks Basic Olympic weightlifting.
« Reply #46 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

Offline Steff

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Re: !2 weeks Basic Olympic weightlifting.
« Reply #47 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

Offline Steff

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Re: !2 weeks Basic Olympic weightlifting.
« Reply #48 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

Offline Steff

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Re: !2 weeks Basic Olympic weightlifting.
« Reply #49 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