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Messages - Steff

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1
Members logs / Re: !2 weeks Basic Olympic weightlifting.
« 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

2
Members logs / Re: !2 weeks Basic Olympic weightlifting.
« 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

3
Members logs / Re: !2 weeks Basic Olympic weightlifting.
« 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

4
Members logs / Re: !2 weeks Basic Olympic weightlifting.
« 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

5
Members logs / Re: !2 weeks Basic Olympic weightlifting.
« 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

6
Members logs / Re: !2 weeks Basic Olympic weightlifting.
« 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


7
Members logs / Re: !2 weeks Basic Olympic weightlifting.
« 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

8
Members logs / Re: !2 weeks Basic Olympic weightlifting.
« 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

9
Members logs / Re: !2 weeks Basic Olympic weightlifting.
« 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

10
Members logs / Re: !2 weeks Basic Olympic weightlifting.
« 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

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