Olympic Weightlifting Workouts
Workouts Menu


Training Programs


View by Date

Thursday May 27 2010
Comments (14)  |  Help  |  Programs  |  Exercises

  • Back squat - 80% x 3 x 6
  • Bulgarian split squat - 3 x 5 (light!)
  • RDL - 4 x 5
3 sets; no rest:
A1. GHR x 10
A2. Standing plate twist x 20

Questions? Get answers here or post in comments.
Print Friendly and PDF


14 Comments
Björn Uddenfeldt 2010-05-27
Question:

I have no blocks to lift from, any good subs for this or just start building?

Btw, just starting out with week 1 (a few days behind).
Andrew K. 2010-05-27
Bjorn,

I use a plyobox and stack plates on that to get the desired height. Works perfect for me.
Greg Everett 2010-05-27
Bjorn -

Going from the hang instead is fine.
wes hendricks 2010-05-27
I was going to start following these workouts on monday. Should I start a week behind at the beginning of the cycle or just jump right in at week 5?
Greg Everett 2010-05-27
Wes - Start at the beginning of the cycle.
Wes hendricks 2010-05-27
Greg

Thank you for the help I really appreciate it. I was bummed this weekend got cancelled at Crossfit Performance. I am going to be sure to signup for another one right when one becomes available in my area.
Alexander Miezin 2010-05-27
Back squat - 80% x 3 x 6
240 lbs. x 3 x 6

Bulgarian split squat - 3 x 5 (light!)
30 lb. Dumbbells x 3 x 5

RDL - 4 x 5
135 lbs. x 5, 185 lbs. x 5,5,5

3 sets; no rest:
A1. GHR x 10
A2. Standing plate twist x 20
Did the plate twists with a 45 lb. plate
Erik Reckdenwald 2010-05-27
Back squat - 80% x 3 x 6
265# x 3 x 6

Bulgarian split squat - 3 x 5 (light!)
95# x 3 x 5

RDL - 4 x 5
185# x 5 x 4

3 sets; no rest:
SUBBED Good Mornings x 10 @ 95#
A2. Standing plate twist x 20 @ 45#
Brian Reckdenwald 2010-05-27
Back squat - 80% x 3 x 6
300 lbs x 3 x 6

Bulgarian split squat - 3 x 5 (light!)
95 x 3 x 5

RDL - 4 x 5
185 x 4 x 5

3 sets; no rest:
A1. Good morning x 10 - 95 lbs
A2. Standing plate twist x 20 - 45 lbs
Nick L 2010-05-28
Back squat - 80% x 3 x 6
270 lbs x 3 x 6

Bulgarian split squat - 3 x 5 (light)
115 x 3 x 5

RDL - 4 x 5
115 x 4 x 5

3 sets; no rest:
A1. GHR x 10. Subbed for leg curl 45# x 10
A2. Standing plate twist x 20 - 35 lbs
JHo 2010-05-28
Back squat 143k
Bulgarian Split Squat 40k(balance was the challenge, try 50 next time)
RDL 60k-80k-100k-120k

GHR with hip ext 10
Standing plate twist 20 100# plate
3 rounds-3:43
Björn Uddenfeldt 2010-05-31
Back squat: 100 kg (felt easy)
BSSquat 2x31.5 kg DB (way to heavy) + 4 sets 2x21.5 kg DB
RDL: 60 kg (first time trying, lower back sore)

45° GHR
Plate twist 20 kg
Ca 3 min
jongb 2010-07-04
Back squat - 315 x 3 x 6
Bulgarian split squat - 45 x 1 x 5, 75 x 2 x 5
RDL - 225 x 4 x 5

3 sets; no rest:
A1. GHR x 10 (actually did back extensions on a jancky rigged-up GHD)
A2. Standing plate twist 45lbs x 20
Andrew Karlovich 2014-04-06
Back Squat 260#
Bulgarian Split Squat 90# (DBs)
RDL 225#
Name
Comment
Verify
 

Get Our Newsletter
Sign up free to get training tips, news, sale notifications and more!

Olympic Weightlifting: A Complete Guide for Athletes & Coaches by Greg Everett

Workouts Menu

Workouts Home
Read This First!
Workouts Help & Info
Exercise Library
Training Programs
Starter Program
Tomorrow's Workout
Text Only
Custom Program Design


Training Programs


View by Date





Advertise With Us
Subscribe to the Performance Menu Magazine