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Training logs => Members logs => Topic started by: Steff on April 18, 2019, 03:49:53 PM
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Warm up
10 min bike, Tall snatch 3x3 15 kg, snatch pulls, 3 pull from blocks 3x3 15 kg
1 power snatch 2 snatches
4x1 45 kg
Snatch high pulls
3x3 70 kg
Jerks(squat)
2x3 45 kg, 50 kg
Clean high pulls
5x4 80 kg
Snatch grip push press
2x5 52 kg, 58 kg
Squat
1x8 60 kg
1x6 65 kg, 70 kg, 70 kg
Back ext
3x8 15 kg
Russian twist
3x20 10 kg
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Friday: Speed work and rows
Today:
Bike 10 min, Tall snatch 3x3 15 kg, snatch pulls, 3 pull from blocks 3x3 15 kg
Snatch
1x3 44 kg, 48 kg, 52 kg
1x2 55 kg
1x1 60 kg
1x2 60 kg
Clean and jerk
1x3 41, 45, 50 kg
1x2 53 kg
3x1 58 kg
Squat
2x6 60 kg
1x6 65 kg
2x6 70 kg
Snatch high pulls from blocks (mid thigh)
3x5 70 kg
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Warm up
10 min bike, Tall snatch 3x3 15 kg, snatch pulls, 3 pull from blocks 3x3 15 kg
1 power snatch 2 snatches
2x1 50 kg, 55 kg
Snatch high pulls
3x3 70 kg
Jerks(squat)
2x3 50 kg, 58 kg
Clean high pulls
2x7 90 kg, 2x5 90 kg
F-Squat
1x6 50 kg, 55 kg
1x3 65 kg, 70 kg,
1x5 65 kg
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Wednesdays WO
Bike 10 min, Tall snatch 3x3 15 kg, snatch pulls, 3 pull from blocks 3x3 15 kg
3 Position snatch (floor, knees, hip)
2x1 52 kg
3x1 56 kg
2 Power jerks + 1 jerk (squat jerk)
2x1 50 kg
3x1 53 kg
Snatch High pull
2x7 72 kg
3x5 72 kg
Push press
5x5 53 kg
Squat
1x8 60 kg, 65 kg
1x6 70 kg
2x6 75 kg
Friday: Speed work
Todays WO
Bike 10 min, Tall snatch 3x3 15 kg, snatch pulls, 3 pull from blocks 3x3 15 kg
Snatch
1x3 48 kg, 52 kg, 56 kg
1x2 60 kg
1x2 65 kg (1 fail)
2x3 65 kg(2 fails)
2x2 65 kg
Clean and jerk
1x3 45, 50 kg, 52
1x2 56 kg
1x1 60 kg
Squat
1x6 60 kg
1x6 65 kg, 70
2x4 75 kg
Snatch high pulls from blocks (mid thigh)
3x5 72,5 kg
Had a really bad day... especially the snatches I could feel it during the warm up (didn't go to full extension on a lot of lifts). Got better during the C n J though.
Might have been the after math of Wednesdays WO
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Warm up
10 min bike, Tall snatch 3x3 15 kg, snatch pulls, 3 pull from blocks 3x3 15 kg
1 power snatch 2 snatches
2x1 52 kg,
3x1 56 kg
Snatch Balance
5x3 50 kg
Jerks(squat)
2x3 50 kg, 58 kg
Clean high pulls superset with squats
5x5 90 kg
Squat
1x6 65 kg, 70 kg, 75 kg
2x5 80 kg
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Warm up
10 min bike, Tall snatch 3x3 15 kg, snatch pulls, 3 pull from blocks 3x3 15 kg
1 power snatch 2 snatches
2x1 56 kg
3x1 60 kg
2 Power jerks + 1 jerk (squat jerk)
2x1 53 kg
3x1 56 kg
Superset
Snatch High pull 5x5 74 kg (pulled to pecline)
Snatch grip Push press 5x5 60 kg
Front Squats
1x6 60 kg, 63 kg
1x5 68 kg
2x3 72,5 kg
Superset:
Box jumps 3x3 BW
Tri ext 3x3 52 kg
Kickbacks 3x3 4 kg DB:s
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Warm up
10 min bike, Tall snatch 3x3 15 kg, snatch pulls, 3 pull from blocks 3x3 15 kg
1 Power Snatch 1 snatch
1x1 56 kg, 60 kg, 65 kg
Snatch
1x2 73 kg (post op PR)
1x2 65 kg
C n J
2x1 53 kg, 56 kg
1x1 60 kg, 65 kg, 60 kg
Squats
1x5 60 kg, 65 kg, 70 kg,
1x4 75 kg
2x3 80 kg
Laterals
3x8 8 kg DB:s
Post op PR in the snatch was actually a miscalculation from my side... I was supposed to snatch 1x1 @68 kg, loaded the the bar wrong and my coach saw it but just kept a straight face. My first thought when I got the bar off the ground was "dang this is heavy for 68 kg". After the first rep someone tried to say it was 73 kg but my coach just said "It's 68 kg! Now LIFT!
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Warm up
10 min bike, Tall snatch 3x3 15 kg, snatch pulls 1x3 repps up to 60 kg, 3 pull from blocks 3x3 15 kg
2 power snatches 1 snatch
1x1 56 kg
1 power snatch 1 snatch
4x1 56 kg
Jerks(squat)
5x3 60 kg
1 Power Clean 1 Clean
5x1 70 kg
Clean high pulls
5x5 95 kg
Squat
1x5 75 kg
3x5 80 kg
1x3 83 kg
1x5 80 kg
I try to get lower in the power snatches but it's really hard... the weight is a bit light so I have no problem catching them with minimal knee bend.
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Bike 10 min, Tall snatch 3x3 15 kg, snatch pulls 3:s to 60 kg, 3 pull from blocks 3x3 15 kg
3 Position snatch first 2 as power snatches (floor, knees, hip)
1x1 53 kg, 56 kg, 60 kg , 60 kg
3x1 62,5 kg
2 Power jerks + 1 jerk (squat jerk)
1x1 53 kg, 56 kg
3x1 60 kg
Cleans
1x1 70 kg 75 kg
1x3 80 kg
Snatch High pull
5x5 77,5 kg
Snatch grip Push press
5x5 62,5 kg
Front Squat
1x5 68 kg
2x4 72,5 kg
2x3 77,5 kg
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Bike 10 min
Speed work:
Compoundset
Push up to boxes 3x3 BW
Squatting SG OHP 3x3 15 kg
OHP 3x3 25 kg
Squatting arm Snatch 1x3 stick, 10 kg , 15 kg kg
Superset
Drop Squat Jerk 1x3 20, 25 , 30 kg
Drop Snatch 1x3 20, 25, 30 kg
Compoundset:
Tri ext 3x3 25 kg
KB 3x3 4 kg DB:s
Pushdowns 3x3 30 kg
Box jumps
3x2 BW (last set 4 cm higher than ever post op)
Explosive lunges
3x2/2 BW
Superset
HBR 3x2 40 kg DB:s
BB row 3x5 50 kg
Mobility
OH Squats hands touching 5x3 20 kg
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Warm up
10 min bike, Tall snatch 3x3 15 kg, snatch pulls, 3 pull from blocks 3x3 15 kg
1 Power Snatch 1 snatch
1x1 56 kg, 60 kg, 65 kg, 69,5 kg
Snatch
1x1 75 kg (post op PR)
C n J
2x1 56 kg
1x1 60 kg, 65 kg, 72,5 kg
Squats
2x5 75 kg
3x5 80 kg
Still too slow under the bar... coach says that with some speed under the bar I should snatch at least 85 kg.
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Monday:
Warm up
10 min bike, Tall snatch 3x3 15 kg, snatch pulls 1x3 repps up to 60 kg, 3 pull from blocks 3x3 15 kg
2 power snatches 1 snatch
1x1 56 kg
1 power snatch 1 snatch
4x1 56 kg
Jerks(squat)
5x3 60 kg
1 Power Clean 1 Clean
5x1 70 kg
Clean high pulls
5x5 96 kg
Squat
1x5 75 kg
3x5 83 kg
2x3 88 kg
1x5 80 kg
Wednesday:
Warm up
10 min bike, Tall snatch 3x3 15 kg, snatch pulls, 3 pull from blocks 3x3 15 kg
3 Position snatch (floor, knees, hip)
1x1 56 kg, 60 kg, 64 kg
3x1 66 kg
2 Power jerks + 1 jerk (squat jerk)
1x1 53 kg, 56 kg
3x1 60 kg
Cleans
1x2 70, 75 80 kg
Superset
Snatch High pull 5x5 82,5 kg
Snatch grip Push press 5x5 66 kg
Front Squats
1x6 68 kg
2x4 72,5 kg
2x3 77,5 kg
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Bike 10 min
Speed work:
Compoundset
Elevated feet Push up to high boxes 3x3 BW
Squatting SG OHP 3x3 10 kg
Squatting SG OHP 3x3 10 kg
OHP 3x3 20 kg
SG OHP 3x3 15 kg
Compoundset:
Tri ext 3x3 27,5 kg
KB 3x3 5 kg DB:s
Pushdowns 3x3 30 kg
Box jumps (from full squat)
3x3 BW
Explosive lunges
3x3/3 BW
Superset
HBR 3x3 40 kg DB:s, 2x3 30 kg DB:s
BB row 5x3 60 kg
Laterals
1x8 4 kg,5 kg, 6 kg, 7 kg
3x8 8 kg
DBC
3x10 8 kg
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Warm up
10 min bike, Tall snatch 3x3 15 kg, snatch pulls, 3 pull from blocks 3x3 15 kg
Snatch
3x1 60 kg,
2x1 65 kg,
1x1 68, 60, 65, 68 kg
C n J
3x1 53 kg
2x1 56 kg
1x1 60 kg, 53 kg, 56 kg, 60 kg
Squats
2x4 88 kg
3x3 94 kg
Freakishly bad day especially the snatches.... had to concentrate on all the "wrong" things like bar path and keeping it close to my body...: >:(
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Wednesday:
Warm up
10 min bike, Tall snatch 3x3 15 kg, snatch pulls, 3 pull from blocks 3x3 15 kg
2 Position snatch (floor, knees, hip)
3x1 66 kg
3x1 71 kg (loaded wrong by mistake 2 fails)
3x1 68 kg (1 fail)
1 Power jerks + 1 jerk (squat jerk)
3x1 60 kg
2x1 62,5 kg
Superset
Snatch High pull 5x3 85 kg
Push press 5x4 60 kg
Front Squats
5x4 77,5 kg
One of those days when I HATE weightlifting. Every thing were off, felt strong but technically it was shit.
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Speed work:
Compoundset
Push up to boxes 3x3 BW
OHP 3x3 20 kg
Squatting OHP 3x3 10 kg
SG OHP 3x3 20 kg
Squatting SG OHP 3x3 10 kg
Compoundset:
Tri ext 3x3 27,5 kg
KB 3x3 4 kg DB:s
Pushdowns 3x3 30 kg
Third pull from blocks
5x3 15 kg
Tall snatch
2x5 15 kg
2x5 20 kg
Superset
HBR 3x1 40 kg DB:s,
BB row 3x2 70 kg
Laterals
3x8 8 kg
DBC
3x10 8 kg
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Snatch
1x1 60 kg,
1x1 65 kg,
1x1 68 kg
2x1 72 kg (1 perfect 2 fails)
5x1 65 kg
C n J
1x1 53 kg
2x1 56 kg
1x1 60 kg, 65, 65 kg, 65 kg
Squats
2x4 95 kg
3x3 95 kg
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Ok the weekend was full of weightlifting Friday and Saturday my usual workouts. Sunday weightlifting workshop 09.00-16.00 with two post op PR:s one in the clean 90 kg and one in the squat jerk 75 kg. I'm gonna do a lot of block work from mid thing and up for my snatch.
I rested Monday and got back at it today.
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Wednesdays WO:
Warm up
Scare crow snatch 5x5 10 kg
Power snatch 2x5 40 kg, 2x3 50 kg
Block snatch High upon thigh
5x3 62,5 kg
Squat jerks
5x2 62,5 kg
Clean high pulls on riser
5x5 80 kg
Front squats
3x4 78 kg
2x3 78 kg
Superset:
GM 3x8 40 kg
Back ext 3x8 BW
Russian twist 3x20 15 kg
Box jumps 3x3 BW Height ca 90 cm
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Bike 10 min
Speed work:
Compoundset
FE Push up to high boxes 3x3 BW
Squatting SG OHP 3x3 10 kg
OHP 3x3 20 kg
Sots press 3x3 10 kg
Compoundset:
Low Scarecrow Snatch 4x3 15 kg
3 pull from blocks 4x3 15 kg
Tall snatch 4x3 20 kg
Compoundset:
Tri ext 3x3 25 kg
KB 3x3 4 kg DB:s
Pushdowns 3x3 30 kg
Explosive lunges
3x3/3 BW
HBR
3x1 45 kg DB:s, 3x3 20 kg DB:s (explosive)
Laterals
3x8 6 kg DB:s
DBC
3x10 8 kg DB:s
Mobility
OH Squats close grip 3x3 20 kg
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Warm up
Bike 10 min
Snatch high pulls 30 -50 kg, MS snatch 30 and 40 kg,
Superset technique primers:
Scare crow snatch 2x3 15 kg
3 pull from blocks 2x3 15 kg
Tall snatch 2x3 20 kg
Power snatch
2x5 40 kg, 2x3 50 kg
Block snatch High upon thigh
2x2 65 kg
2x2 68 kg
Cleans
2x1 78 kg
3x1 80 kg
Squat jerks
1x2 53 kg, 56 kg
3x1 60 kg
Snacth high pulls on riser
5x5 68 kg
Squats
3x3 95 kg
2x2 97,5 kg (heaviest I've squatted since the surgery)
Block snatch is paying off!!! this is the fastest I've been under the bar and I'm starting to get the feel of how the movement should be in the turnover.
I almost did the Snatch pulls and the squats as a superset... I ran out of time so I had to cut the rest periods etc.
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Block and pull cycle.
Superset technique primers:
Scare crow snatch 2x3 15 kg
3 pull from blocks 2x3 15 kg
Tall snatch 2x3 20 kg
1 snatch pull + 1 snatch from blocks, mid thigh
2x2 55 kg
3x2 60 kg
Squat jerks
1x3 48, 53 kg
1x2 56, 60, 65 kg
1 clean pull + 1 clean from blocks, mid thigh
3x2 65 kg
2x2 70 kg
3 clean deadlifts + 1 clean pull
3x1
Front squat
2x3 50, 55, 60, 65,
3 Snatch push press + 2 OHSQ
3x1 40 kg
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Wednesdays WO:
Block and pull cycle.
Superset technique primers:
Scare crow snatch 2x3 15 kg
3 pull from blocks 2x3 15 kg
Tall snatch 2x3 20 kg
1 snatch pull + 1 snatch from blocks, below knee
2x2 60 kg
3x2 64 kg (two fails)
3 push presses + 1 Squat jerk
2x2 43 kg, 48, 53, 56 kg
1 clean pull + 1 clean from blocks, below knee
3x2 70 kg
2x2 75 kg
3 clean deadlifts to knee + 1 clean pull
3x1 75 kg
2x1 80 kg
Muscle snatch
4x3 30 kg
Pause squats
2x5 75 kg
4x5 81 kg
Laterals
3x8 10 kg
Tri ext
3x3 45 kg
Russian twist
3x20 20 kg
The missed snatches was because I hadn't figured it out yet... everything clicked on the cleans. Starting below the knees means that your knees have to go back a tiny bit
when you start to pull. It still annoys me that I missed though...:mad:
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Bike 10 min
Jump rope 100 rep
Compoundset
Push up to boxes 3x3 BW
Squatting SG OHP 3x3 10 kg
SG OHP 3x3 15 kg
OHP 3x3 20 kg
Sots press 3x3 15 kg
Superset technique primers:
Scare crow snatch 3x3 15 kg
3 pull from blocks 3x3 15 kg
Narrow grip OHSQ 3x3 20 kg
Superset:
Drop squat snatch 5x3 20 kg
Power snatch 5x3 43 kg
Compoundset:
Tri ext 3x3 27,5 kg
Kickbacks 3x3 4 kg DB:s
Push downs 3x3 30 kg
Laterals
3x8 6 kg DB:s
HBR
3x3 40 kg DB:s
2x5 20 kg DB:s (for speed)
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Superset technique primers:
Scare crow snatch 2x3 15 kg
3 pull from blocks 2x3 15 kg
Tall snatch 2x3 20 kg
Snatch
1x2 43 kg, 51, 60, 64, 68 kg
1x1 73 kg,
1x1 78 kg (PR attempt, fail but REALLY close)
C n J
1x2 40, 50, 56, 60, 64
1x1 70 kg, 80 kg PR (squat jerk PR! I've done 90 split J)
Fsq
1x3 60, 68, 72
1x3 77 kg
The 78 kg snatch felt really light and with more assertiveness in the third pull I would probably snatch 80 kg with "ease".
The 80 kg squat jerk was a walk in the park. That kind of jerk suits me better than the split jerk. I get rock solid lockouts every time which I definitely didn't with the split version.
Well, back to work! I am fast under the bar in the squat jerk so there's no reason I couldn't get fast in the snatch.
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Mondays WO:
Superset technique primers:
Scare crow snatch 2x3 15 kg
3 pull from blocks 2x3 15 kg
Tall snatch 2x3 20 kg
1 snatch pull + 1 snatch from blocks, high thigh
5x2 60 kg
Squat jerk
1x3 43 kg, 48, 53, 56 kg, 60 kg
1x2 65, 68 kg
1 clean pull + 1 clean from blocks, High thigh
5x2 75 kg
3 clean deadlifts to knee + 1 clean pull
2x1 75 kg
3x1 80 kg
3 Snatch push press + 2 OHSQ
3x1 55 kg
Pause squats
2x5 70 kg
4x5 75 kg
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Block and pull cycle.
Superset technique primers:
Scare crow snatch 2x3 15 kg
3 pull from blocks 2x3 15 kg
Tall snatch 2x3 20 kg
1 snatch pull + 1 snatch from blocks, below knee
3x2 65 kg
3 push presses + 1 Squat jerk
3x1 48, 53 kg
1 clean pull + 1 clean from blocks, below knee
3x2 70 kg
2x2 75 kg
3 snatch deadlifts to knee + 1 clean pull
3x1 65 kg
2x1 70 kg
Muscle snatch
3x3 35kg
GM
3x8 40 kg
FSQ
2x3 60, 63, 70 kg
Block snatches from under the knee was a piece of cake now. ;D I was faster under the bar and started to work on getting rid of a "pause" in the second pull. In short I pull the bar up for 0,1 sec too long making the turnaround slow.
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Bike 10 min
Jump rope 100 rep
Compoundset
Feet elevated Push up to high boxes 3x3 BW
Squatting SG OHP 3x3 10 kg
Sots press 3x3 15 kg
SG OHP 3x3 20 kg
OHP 3x3 25 kg
Superset technique primers:
Drop squat jerk 3x3 15 kg
Scare crow snatch 3x3 15 kg
3 pull from blocks 3x3 15 kg
Hang Power snatch
5x3 50 kg
Compoundset:
Tri ext 3x3 27,5 kg
Kickbacks 3x3 4 kg DB:s
Push downs 3x3 30 kg
Laterals
3x8 7 kg DB:s
HBR
3x1 40 kg DB:s
3x2 30 kg DB:s
1x8 20 kg DB:s
DBC
3x10 8 kg DB:s
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Superset technique primers:
Scare crow snatch 2x3 15 kg
3 pull from blocks 2x3 15 kg
Tall snatch 2x3 20 kg
Snatch
1x2 43 kg, 51, 60, 64, 68 kg
1x1 74 kg,
2x1 79 kg (one fail and then PR)
C n J
1x2 40, 50, 56, 60, 64
1x1 73 kg, 85 kg (2 fails and one blackout)
Fsq
2x3 60, 68
3x3 72,5 kg
Superset
GM 3x8 50 kg
Seated GM 3x8 40 kg
Russian twist
2x20 10 kg
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Superset technique primers:
Scare crow snatch 2x3 15 kg
3 pull from blocks 2x3 15 kg
Tall snatch 2x3 20 kg
1 snatch pull + 1 snatch from blocks, high thigh
3x2 60 kg
3x2 65 kg
Squat jerk
1x3 43 kg, 48, 53, 56 kg, 60 kg
2x2 65,
2x3 68 kg
1 clean pull + 1 clean from blocks, High thigh
2x2 70 kg, 75 kg
3 clean deadlifts to mid thing + 1 clean pull
4x1 80 kg
Pause squats
5x4 75 kg
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1 snatch pull + 1 snatch from blocks, below knee
2x2 65 kg, 68 kg
3 push presses + 1 Squat jerk
2x1 53 kg, 56 kg
1 clean pull + 1 clean from blocks, below knee
2x2 75 kg, 80 kg
3 snatch deadlifts to hip + 1 snatch pull
4x1 70 kg
FSQ
2x2 63
4x2 68
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Short update:
I did go hard... too hard looking back... since before the weightlifting workshop (in May) my knees were sore after every workout but since the PR:s kept coming I just warmed up and if it didn't hurt when I trained I just went for it. until a Saturday 2 weeks ago... that hurt not really really bad but too much any way.
During these two weeks I've been doing upper body.First PR 62,5 kg OHP then a week later 65 kg, De-loaded and passed out pressing 50 kg. Got a small tear in my left bicep from that one. I've done 2 squat WO:s this week. Still a tiny bit sore but I'm getting better
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My WO: are very limited now
Snatch pulls up to 80 kg
Snatch high pulls upp to 50 kg (my bicep tear starts to nag)
Squats 1x3 60 kg max so far. Did 3x5 40 kg today though.
BB rows 3x5 60 kg (somehow they don't bother my bicep)
Hip bridges no limit but did 3x8 80 kg today
Knees are getting better but now I realize how hard I pushed them. On a "bad" day now they feel better than a good day 4 weeks ago.
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A couple of days rest (2 missed WO) and laser therapy... this was worse than I expected(the knees) but at least no it doesn't hurt at all now when I walk down stairs. 8)
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Bike 10 minutes
jump rope 4x60 jumps
Squat 2x3 20 kg
OHSQ narrow grip 2x3 20 kg
Leg press 3x10 60 kg
OHP
1x3 20, 30 , 40 kg
1x1 45 kg
3x2 50 kg
Snatch high pull 2x3 30 kg, 40 kg , 50 kg
Snatch pull 3x3 60 kg
Box jumps 90 cm 3x3 BW
BB row 3x8 60 kg
Superset
DB tri ext 3x8 10 kg
Kickbacks 3x8 10 kg
Laterals 3x10 10 kg DB:s
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Bike 10 minutes
jump rope 4x60 jumps
Squat 1x3 20 kg, 1x5 30 kg
OHSQ narrow grip 1x5 10 kg 1x3 20 kg, 1x5 20 kg
Leg press 1x10 70 kg, 2x10 80 kg
OHP
1x3 20, 30 , 40 kg
1x3 45 kg 50 kg
1x1 55 kg, 50 kg 45 kg
2x3 40 kg
Snatch high pull 2x3 30 kg, 40 kg , 3x3 50 kg
Box jumps 90 cm 3x3 BW
BB row 3x5 65 kg
Superset
Tri ext 3x5 50 kg
Kickbacks 3x3 10 kg
Laterals 1x12 10 kg, 2x10 10 kg DB:s
DBC 3x10 7 kg
Hip bridge 3x8 90 kg
Back ext 1x8 BW, 20 kg , 30 kg
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Ok been a while... I'm on my way back. My new therapist says I can squat anything that hurts less than 5 of a scale to ten. Some how along the way I've started to activate my muscles wrong between 10° above parallel to 10° under. My knees don't hurt rock bottom and hurt less around parallel if I push my knees forward as much as possible.
Front squat hurts the least OHSQ the most.
Got some weird (sometimes painful) exercises but they seem to help.
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Standard WO nowadays...
Bike 10 min
Squat 3x10 BW
Fsq 3x6 20, 30, 40 kg, 5x5 45 kg
Snatch high pull
1x3 30, 40,
3x3 50 kg
Clean high pull
3x3 60 kg
BB row
3x3 70 kg
HBR
3x5 20 kg DB:S
OHP
3x3 45 kg (speed)
SLDL on plateu (15 cm)
Tri ext 3x3 27 kg
KB 3x3 5 kg
Push D 3x3 30 kg
Laterals 3x12 10 kg DB:s
DBC 3x10 8 kg DB:s
Rehab:
Static seated leg raise 3x5
Pirifomis dynamic stretch 3x5/5
True leg ext 3x5
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Bike 10 min
Static "squat" 3x30 sec pushing as hard as possible against a load I can't budge (260 kg) at a quarter squat.
Fsq 1x5 20, 30, 40 , 50 kg, 1x3 60 kg
Clean 3x3 40 kg, 1x2 60 kg, 1x3 60 kg
Snatch high pull 1x3 30, 40 , 50 kg, 3x3 60 kg
Superset
BBR 3x5 60 kg short hold at top
HBR 3x5 20 kg DB:s as high as possible
Compoundset
Push up to box 3x3 BW
SG OHP 3x3 20 kg
OHP 3x3 20 kg
Laterals 3x8 7 kg DB:s
FSQ 2x3 50 kg
Rehab:
Static seated leg raise 3x5
Pirifomis dynamic stretch 3x5/5
True leg ext 3x5
I finally get to do the OL lifts again as long as they are within the 0-4 pain limit.
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After 5 weeks of 10x1 snatches 3 times a week at 89 % of 1RM my wrists gave in... so cleans ftw
So basically
power cleans 1x3 80 kg
Cleans 3x3 80 kg
Clean high pulls
1x3 90 kg
3x3 100 kg
Front squats
1x3 60, 70, 80 kg
Fsq superset with Back sq
1x3 + 1x3 90 kg
BSS
3x10 BW
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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
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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
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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
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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
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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
-
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
-
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
-
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
-
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
-
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
-
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
-
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
-
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
-
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
-
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
-
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