Steff's Olympic lifting log!

[Steff]

Snatch:
8x2 60 kg (2 missed reps... damn..)

Snatch high pull
1x3 70 kg
1x2 80 kg
1x2 90 kg
1x1 100 kg
1x3 80 kg

Tall snatch with rubber bands
3x4 10 kg

Pull ups
3x3 BW +25 kg
1x10 BW

Dips
1x5 BW +15 kg; 20 kg, 25 kg (weight in back)
1x8 BW +12,5 kg

Jerk technique
3x5 20 kg
3x4 40 kg

Seated GM
3x8 75 kg

Russian twist
3x20 15 kg

Seated Muscle snatch
3x5 27,5 kg

My dog woke me up 2 times during the night... so I felt a bit sluggish, lacked the edge in the pulls... felt strong though.

[Steff]

OTM 10 min, 1 Snatch:
60 kg missed 2 reps

Snatch high pull  1 from floor + 2 hang
5x1 70 kg,

Tall snatch with light rubber bands
5x3 20 kg

Front squat first rep 10 sec pause at bottom with tension
3x1+2 75 kg

BSS 3x45 kg

DB row
3x5 40 kg

HBR
1x12  burns at top. 30 sec rest then:
1x10 12,5 kg DB:s

Back ext
3x8 BW

Decline crunches
3x8 BW

Deload next week on almost everything but snatch.

[Steff]

Squat ramp
1x7 60 kg
2x3 80 kg
1x2 100 kg
1x1 110, 120 kg

Eccentric squats
4x1 160 kg

Box jumps
3x2 box+ 6 bumbers

Hip bridge explosive
3x3 140 kg

Leg press
1x10 50 kg

Leg curl
3x3 57,5 kg

Decided to continue increasing the eccentric squats since they  went so well today.

[Steff]

Snatch:
10x2 60 kg (2 missed reps... damn.. but still better than last week)

Snatch high pull
1x2 70 kg
1x2 80 kg, 90 kg
1x1 100 kg, 115 kg
1x3 75 kg

Tall snatch with rubber bands
3x3 10 kg

Pull ups
3x8 BW +5 kg
1x10 BW

Dips
1x5 BW + 20 kg, 25 kg, 30 kg
1x10 BW +15 kg

Jerk technique
1x5 20 kg, 30 kg
3x4 40 kg

Back ext
3x8 30 kg

Russian twist
3x20 20 kg


Skipped seated muscle snatch, felt that my shoulders was too tired + I was sloppy on one of the snatches, lost tension in the catch and my right shoulder took a little beating.

[Steff]

Ok, after a weird "injury" in my right glute and 3 days on nsaid I'm back.


Cleans 1x2
70, 80, 85, 90, 90 kg

Superset:
Clean high pulls 3x3 100 kg
HBR 3x8 20 kg
1x10 burns @ top 10 kg DB:s - 30 sec rest then 1x10 ordinary reps 10 kg DB:s

OHP
4x3 57,5 kg
2x2 57,5 kg

Jerk technique
2x5 no weight
1x5 20 kg
1x5 30 kg
2x5 40 kg

Shoulder compound set 27,5 kg 5 reps on each exercise:
Seated muscle snatch
Snatch grip press BTN (sots style)
Jerk grip press BTN
Savicka's press
Bradford press
Push press

Rev Back ext
3x8 BW

DB laterals
3x8 10 kg DB:s

Windshield wipers
3x20

No pain and I felt strong.

[Steff]

Squat ramp
1x7 60 kg
2x3 80 kg
1x2 100 kg
1x1 110, 120 kg

Eccentric squats
4x1 162,5 kg

Box jumps
3x2 box+ 6 bumbers

Hip bridge explosive
4x3 100 kg

Leg press
1x10 50 kg

Leg curl
3x8 30 kg

[Steff]

Snatch:
9x2 60 kg (2 missed reps... damn.. )

Snatch high pull
1x3 70 kg, 75 kg,
3x3 80 kg

Tall snatch with rubber bands
3x5 20 kg

Pull ups
3x8 BW +7,5 kg
1x10 BW

Dips (weight in the back)
1x3 BW + 20 kg, 25 kg, 30 kg
1x10 BW +15 kg

Jerk technique
1x5 20 kg,
4x5 40 kg

GM
3x8 70 kg

Seated muscle snatch
3x5 30 kg

Russian twist
3x30 10 kg

Had a slow under day when it came to the snatches. I would probably train with 10-15 kg heavier weights if I just could get that sorted out.

[Steff]

Tech primer Tall snatch with Rubber bands
2x5 stick
3x5 10 kg

OTM 10 min, 1 Snatch:
60 kg missed 1 rep

Snatch high pull
5x2 70 kg,

Tall snatch on 8 cm plateau with light rubber bands
4x3 10 kg

Front squat first rep 10 sec pause at bottom with tension
3x1+2 60 kg, 70 kg, 80 kg

BSS 3x3 30 kg kg

Back ext
3x10 BW +20 kg

Knee to elbows
3x20

One of my best snatch sessions in a long time. One miss but the others were really good.

[Steff]

Tall snatch with rubber bands
3x5 20 kg

Hang snatch
10x2 60 kg

Snatch pull from hang
3x2 70 kg

Jerk technique
1x5 BW, 20 kg
4x5 40 kg[/B

Extra WO. Tried to not kill my legs  since I have to do my eccentric squats tomorrow because of work Friday.

[Steff]

Squat ramp
1x7 60 kg
2x3 80 kg
1x2 100 kg
1x1 110, 125 kg

Eccentric squats
4x1 162,5 kg

Box jumps
3x2 box+ 6 bumbers

OHP
5x3 57,5 kg
1x2 57,5 kg + 25 sec hold at top of the last rep

Hip bridge explosive
4x3 110 kg

Leg press
1x10 50 kg

Leg curl
3x8 35 kg