!2 weeks Basic Olympic weightlifting.

[Steff]

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

[Steff]

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

[Steff]

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

[Steff]

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

[Steff]

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

[Steff]

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