Steff's Olympic lifting log!

[Steff]

Hang Cleans
5x2 80 kg

Superset:
Clean high pulls 3x3 100 kg
HBR 3x8 22,5 kg DB:s

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

Back ext
3x8 BW

[Steff]

Tall snatch with rubber bands
3x5 20 kg

Snatch:
8x2 62,5 kg (2 missed reps... damn..)

Snatch high pull
4x3 80 kg

Tall snatch with rubber bands
3x4 10 kg

Pull ups
3x8 BW +10 kg

Dips
1x3 BW +25 kg; 30 kg, 35 kg (weight in front)

Jerk technique
3x5 20 kg
3x5 40 kg

Back ext
3x5 40 kg

Russian twist
3x20 25 kg

Faster under the bar and working on my lockouts. 

[Steff]

Snatch
15x1 62,5 kg missed the last rep

Snatch high pull
5x2 70 kg

Drop snatch
1x5 20 kg, 30 kg, 30 kg, 40 kg, 40 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
3x8 BW +30 kg

Roll outs
3x20

We were 4 lifters on one platform.. so OTM went down the drain. I decided to do 10 singles.... lost count and made at least 15 of them.

[Steff]

Cleans
1x2 70 kg, 80 kg
1x1 85 kg, 90 kg, 95 kg, 95 kg

Superset:
Clean high pulls 1x1 100 kg, 110 kg, 110 kg, 120 kg, 130 kg, 100 kg
HBR 3x8 25 kg DB:s
1x10 17,5 kg DB:s
1x12 burns at top 30 sec rest 1x10 12,5 kg DB:s

OHP
6x3 57,5 kg

Jerk technique
1x5 20 kg, 40 kg, 40 kg, 40 kg

Shoulder compound set
1x5 x 6 exercises 20 kg (did a deload here)

GM
3x8 60 kg

Knees to elbows
3x20 BW

Slept poorly weird dreams and waking up a lot. Felt really off, slow and at the end I got lactic acid really easy and broke out in cold sweat.
Had a hard time keeping the angles in the high pull.

[Steff]

Snatch: Really bad day strong but technique was off.
2x3 40 kg, 50 kg
2x2 55 kg
1x1 60 kg
1x fail 62,5 kg
Restart...
1x2 50 kg
2x2 55 kg
2x2 60 kg, 62,5 kg


Snatch high pull 1x3 70 kg, 1x2 80 1x1 90 kg 1x1 + hang 90 kg, 1x3 70 kg, 1x3 65 kg

Drop snatch 1x5, 20 kg, 30 kg 40 kg, 40 kg, 40 kg

Pull ups
3x5 BW +15 kg

Dips
3x8 BW

Jerk technique
1x5 20 kg, 30 kg
2x5 40 kg
2x5 50 kg

GM
3x8 75 kg

Russian twist
3x30 15 kg

BW with weightlifting shoes 80,05 kg

Jerks are starting to come together. As said earlier felt strong all over but my snatch technique sucked.

[Steff]

Tall snatch with rubber bands
3x5 Stick(no weight)

Snatch OTM 10 min 62,5 kg (no missed reps)

Superset:
Snatch high pull 5x3 70 kg
Drop snatch 1x4 20 kg, 30 kg, 40 kg, 45 kg, 45 kg

Front squat first rep 10 sec pause at bottom with tension
3x1+2 65 kg, 75 kg, 80 kg

BSS 3x3 35 kg kg

Back ext
3x6 BW +40 kg

Incline sit ups
3x8 10 kg


I will move the eccentric squats from Friday to Wednesday because of the impact they have on my snatching Saturday.

[Steff]

Wednesdays WO:

Squat ramp
1x5, 1x3 60 kg
2x3, 1x2 80 kg
1x2, 1x1 100 kg
1x1 110 kg
1x1 120 kg

Eccentric squats
4x1 165 kg

Box jumps
4x2 box+ 6 bumbers

Hip bridge explosive
3x5 120 kg

OHP
1x3 58,5 kg
5x2 58,5 kg (20 sec hold at top of the very last rep)

Shoulder compund set:
1x5 30 kg (6 different presses)

Leg press
1x10 50 kg
1x8 50 kg

Leg curl
3x5 45 kg

Fridays WO:

Hang Cleans
7x2 85 kg

Clean high pulls
1x3 100 kg
2x3 105 kg

HBR
1x8 15 kg DB:s
1x5 25 kg DB:s
1x3 30 kg DB:s

Jerk technique
1x4 20 kg, 30 kg, 30 kg, 40 kg, 50 kg, 55 kg

Back ext
3x8 BW

[Steff]

Tall snatch with rubber bands
3x5 stick
2x3 10 kg bar

Varm up snatch:
3x3 40 kg, 3x3 50 kg, 2x2 50 kg 2x2 55 kg, 1x2 60 kg, 1x2 62,5 kg

Snatch:
8x2 65 kg (3 missed reps... damn..)

Superset:
Snatch high pull 4x3 75 kg
Tall snatch with rubber bands, 8 cm plateau 4x3 10 kg
Drop snatch 1x3 30 kg, 35 kg, 40 kg, 45 kg

Posterior chain:
Death marches 1x16 25 kg DB:s
Back ext 1x8 30 kg
Seated GM 1x8 60

BB row 3x5 75 kg

Snatch grip shrug bar at knees 3x10 70 kg

BTN press 3x5 40 kg

Knees to elbows
2x20

I got bored hence the posterior chain combo.
Ripped a callous on my left hand in the last snatch set. Did not have the time or equipment to do dips but it was nice to have some variation.

[Steff]

Tall snatch with rubber bands
3x5 Stick(no weight)
2x3 10 kg

Warm up:
2x3 40 kg, 50 kg
2x2 50 kg, 55 kg, 60 kg
2x1 62,5 kg

Snatch
1x10 65 kg

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

Drop snatch 1x4 20 kg, 30 kg, 40 kg, 45 kg, 45 kg

Front squat
1x3 60 kg, 70 kg, 80 kg, 90 kg, 100 kg

BSS
3x3 35 kg kg

Back ext
3x10 BW +20 kg

Russian twist
3x20 20 kg

[Steff]

Tuesdays WO:
1 hang snatch +3 drop snatches
2x1 40 kg
2x1 50 kg
2x1 55 kg
1x1 57,5 kg
1x1 60 kg

Snatch high pulls from hang
3x3 70 kg

Jerk
1x3 20 kg
2x3 40 kg
2x3 50 kg

Wednesdays WO:

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

Eccentric squats
4x1 167,5 kg

Box jumps
4x2 box+ 6 bumbers

OHP
2x3 58,5 kg
4x2 58,5 kg

Hip bridge explosive
4x3 120 kg

Leg press
1x10 50 kg

Leg curl
3x5 42,5 kg

BB row
1x8 60 kg
1x5 70 kg
1x3 80 kg