Steff's Olympic lifting log!

[Steff]

Cleans
1x2 70 kg 80 kg, 85 kg
2x1 90 kg
1x1 95 kg, 102,5 kg PR

Clean high pulls
1x2 110 kg,
1x1 120 kg, 130 kg
1x2 110 kg
1x3 90 kg

Jerk technique
1x5 20 kg, 40 kg
1x4 50 kg
3x3 60 kg

Front squat
1x2 80 kg, 90 kg
1x1 100 kg
1x fail 112,5 kg
1x fail 112,5 kg (this time I could have made it, but a less experienced spotter helped out too soon)

HBR 3x3 37,5 kg DB:s

Back ext
3x10 BW

Russian twist
3x20 20 kg

Try pushdowns
1x5 55 kg, 75 kg, 70 kg

[Steff]

Fridays WO:

Squat ramp
1x5, 1x3 60 kg
2x3 80 kg
2x2, 100 kg (one set without the belt)
1x2 110 kg
1x1 120 kg

Eccentric squats
4x1 170 kg

Box jumps
3x3 box+ 6,5 bumbers

Hip bridge
3x3 140 kg

Leg curl
1x2 60 kg
1x3 55 kg
1x5 50 kg

Leg press
1x10 45 kg


Saturdays WO:

Tall snatch:
1x3 20 kg, 30 kg, 35 kg, 40 kg, 45 kg, 45 kg

Hang snatch
2x3 40 kg, 50 kg
10x2 55 kg

Snatch high pull
1x2 80 kg, 80 kg , 80 kg, 80 kg
2x3 65 kg

Jerks
1x5 20 kg
3x4 40 kg

Pull ups
1x5 10 kg, 15 kg, 20 kg
1x10 BW

Seated GM
3x8 70 kg

Tricep pushdowns
1x5 80 kg, 75 kg
1x8 70 kg

DB curl
3x10 10 kg DB:s

Incline sit ups
3x8 15 kg

Really bad day.... 55 kg snatch felt heavy, lost a few (too many.. 2- 3 is ok 4-5 is not)

[Steff]

Tall snatch with rubber bands
3x5 Stick(no weight) 22 cm plateau
3x3 10 kg 22 cm plateau

1 snatch high pull + 2 snatches
2x1 40 kg, 50 kg, 55 kg

Snatch ramp:
1x1 57,5 kg, 60 kg, 62,5 kg, 65 kg fail, 65 kg, 67,5 kg, 70 kg,
1x1 73 kg PR

1 Snatch high pull +2 panda pulls
2x1 80 kg
1x1 90 kg
1x1 70 kg
1x1 65 kg

Front squat
3x3 80 kg

BSS
3x3 30 kg

GM
3x8 60 kg

Laterals
3x10 10 kg DB:s

Russian twist
3x20 20 kg

Had my best snatches at 57,5 and 70 kg. Got a bit exited at 73 kg so I yanked it off the floor but it was an easy lift anyway.

[Steff]

Squat ramp
1x5, 1x3 60 kg
2x3, 1x3 80 kg
2x2 100 kg (one set without the belt)
1x2 110 kg
1x1 120 kg

Eccentric squats
4x1 172,5 kg

Box jumps
4x2 box+ 6,5 bumbers

Hip bridge
3x5 140 kg

Leg curl
3x3 55 kg

Leg press
2x10 60 kg

OHP
3x5 40 kg

One push press with 40 sec hold 60 kg

BB row
3x8 60 kg

[Steff]

Cleans
1x2 70 kg
2x1 80 kg, 85 kg 90 kg
3x3 80 kg

Superset:
Clean high pulls
2x3 110 kg,
1x3 105 kg, 100 kg, 90 kg

HBR
3x2 40 kg DB:S
1x10 20 kg
1x8 burns @top +1x8 regular reps 20 kg DB:s


Jerk technique
1x5 20 kg,
1x3 40 kg
2x3 50 kg
3x3 55 kg

[Steff]

Tall snatch with rubber bands
3x5 Stick(no weight) 30 cm plateau
1x3 10 kg 30 cm plateau
3x3 15 kg 30 cm plateau

Hang snatch
2x3 40 kg, 50 kg
8x2 55 kg

Snatch high pull
1x3 70 kg, 70 kg, 80 kg, 80 kg, 65 kg

Jerks
1x5 20 kg
1x4 40 kg
2x4 50 kg
3x3 60 kg

Pull ups
3x5 10 kg
1x10 BW

Dips
3x8 10 kg

Death marches
3x5/5 35 kg DB:s

Getting better at the third pull and faster under the bar even though it was not one of my best days (it wasn't crap either).

[Steff]

Superset:
Tall snatch with rubber bands
1x5 stick 17 cm plateau, stick 22 cm plateau stick 28 cm plateau
2x3 11 kg 28 cm plateau

Tall snatch:
1x3 20 kg, 25 kg
3x3 30 kg

Snatch
2x3 40 kg
1x3 50 kg
8x2 55 kg

Snatch high pull
2x3 65 kg
2x3 75kg

Front squat
3x3 60 kg

BSS
3x3 20 kg

Back ext
3x8 20 kg

KB sit up
3x5/5 8 kg

Rope french press
3x8 35 kg (short RI, got pump)
[/B]

[Steff]

Squat ramp
1x5, 1x3 60 kg
2x4, 1x3 80 kg
2x2 100 kg (one set without the belt)
1x2 110 kg
1x1 120 kg

Eccentric squats
4x1 172,5 kg

Box jumps
4x3 box+ 6,5 bumbers

Hip bridge
3x3 150 kg

Leg curl
3x8 40 kg

Leg press
1x10 50 kg

OHP
3x8 40 kg

One push press with 40 sec hold 62,5 kg

BB row
3x8 60 kg

Tricep pushdowns
3x5 75 kg

Unfortunately my right knee was sore today so I'll quit the lunges part of the PLP for a while. 

[Steff]

Had to skip Fridays WO.

Todays WO:

Snatch grip press BTN 5x8 35 kg 90 sec RI

Snatch grip push press 3x3 60 kg

BB row 5x8 60 kg 90 sec RI

SLDL 5x8 60 kg 90 sec RI

Dips 5x8 5 kg 90 sec RI

Pull ups 2x8 BW 90 sec RI, 3x5 BW +3 reps 60 kg pull downs 90 sec RI

HBR 3x3 30 kg DB:s

Rope french press 3x8 40 kg

Back ext 3x6 40 kg

BB curl 3x8 25 kg

Russian twist 3x20 15 kg

Did not feel like I did a proper WO... No Olympic lifts.... well the knee feels better. i accidentally stepped up with my right leg to do pull ups and no pain.

[Steff]

Tall snatch:
1x3 20 kg, 30 kg,
2x3 35 kg

Snatch
8x2 55 kg

Snatch high pull
3x3 70 kg

Front squat
3x3 60 kg

Snatch grip arm pull 90 sec RI
5x8 30 kg

Seated GM 90 sec RI
5x8

70° Laterals 90 sec RI
5x8 8 kg DB:s

Rev BB row 90 sec RI
5x8 50 kg

Decline crunch
3x8 BW

Rope French press
3x5 45 kg

Felt no pain in the knee during the WO but unfortunately it came afterwards... Damn. On the positive side I did my 4 best snatches (technically) ever in the last 2 sets.