Steff's Olympic lifting log!

[Steff]

Cleans
1x2 70 kg, 75 kg, 80 kg
2x1 85 kg
3x1 90 kg

Clean high pulls 1x2 100 kg, 110 kg, 120 kg, 115 kg

HBR
3x5 30 kg DB:s
1x10 15 kg DB:s

Back ext
3x8 BW

[Steff]

Tall snatch with rubber bands
3x5 Stick(no weight)
3x3 10 kg
1x3 20 kg
1x3 20 kg + 8 cm plateau
3x3 22,5 kg  + 8 cm plateau

1 hang snatch +3 drop snatches
2x1 40 kg
2x1 50 kg
2x1 55 kg
1x1 57,5 kg
1x1 60 kg (fail on second drop snatch)
1x1 60 kg, 62,5 kg = PR

Snatch high pulls
4x3 70 kg

GM
3x8 60 kg

Dips
3x8 20 kg

Small PR but something clicked today. The last snatch from hang was one of my smoothest and fastest under the bar ever.
Otherwise I feel really strong but my joints feel a bit beat up.

[Steff]

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

OTM 10 min, 1 Snatch:
65 kg missed 1 rep (re-repped on the missed and made it. So I actually did 11 )

Superset:
Snatch high pull 5x3 72,5 kg
Drop snatch 5x3 50 kg

Front squat first rep 10 sec pause at bottom with tension
3x1+2 70 kg, 75 kg, 80 kg

BSS 3x3 35 kg kg


Posterior chain:
Dragon 1x20 12 kg
Death marches 1x16 25 kg DB:s
Back ext 1x10 BW +20 kg

Decline crunches
3x12 BW

[Steff]

Cleans
1x3 70 kg, 80 kg, 85 kg (done almost as singles 30 sec between reps)
1x1 90 kg, 90 kg, 95 kg, 100 kg
1x1 90 kg, 90 kg, 90 kg

Superset:
Clean high pulls 1x3 100 kg, 110 kg, 110 kg, 110 kg, 110 kg
HBR 3x5 32,5 kg DB:s
1x10 17,5 kg DB:s
1x10 burns at top 30 sec rest then 1x10 regular reps 17,5 kg DB:s

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

OHP
3x3 58,5 kg
3x2 58,5 kg (40 sec hold at last rep PR)


Laterals
3x8 8 kg DB:s

Back ext
3x8 30 kg

Russian twist
3x20 20 kg

[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 167,5 kg

Box jumps
4x2 box+ 6 bumbers

Hip bridge
3x8 120 kg

Leg curl
3x5 47,5 kg

Leg press
1x10 50 kg

Was strong today even though I had a stomach ache in the beginning of the WO! Gonna start a really slow cut, I'm a bit uncomfortable with barely a four pack....

[Steff]

Saturdays WO:

Tall snatch with rubber bands 18 cm plateau
3x5 Stick(no weight)

1 snatch +2 drop snatches +1 hip snatch
2x1 50 kg
1x1 55 kg
2x1 60 kg

1 snatch +2 drop snatches
2x1 65 kg (Drop snatch PR, failed the second set though)
1x1 60 kg

Snatch high pulls
5x3 80 kg

Tall snatch with rubber bands 18 cm plateau
3x3 Stick(no weight)

GM
3x8 60 kg

Dips
1x5 25 kg, 30 kg, 35 kg

Seated muscle snatch
1x5 20, 30, 32,5 kg

Pull ups
3x10 BW


Mondays WO:

Tall snatch with rubber bands 23 cm plateau
3x5 Stick(no weight)
3x3 10 kg

Warm up:
2x3 40 kg, 50 kg
2x2 50 kg, 55 kg, 60 kg
1x1 62,5 kg

OTM Snatch 11 min
1x11 65 kg (3 missed reps)

Tall snatch with rubber bands 23 cm plateau
4x3 15 kg

Snatch high pull from hang
4x3 70

Front squat
3x3 60 kg

BSS
3x3 30 kg kg

Back ext
3x7 BW +40 kg

Oblique crunch
3x20

Got something going on like a beginning cold. Felt tired and slow. had  6 OTM good reps then I had a hard time locking out.

[Steff]

Squat ramp (The powerlifting belt not available until 120 kg
1x5, 1x3 60 kg
2x3, 1x3 80 kg
2x2, 100 kg (one set without the belt)
1x2, 1x1 110 kg
1x1 120 kg

Eccentric squats
4x1 170 kg

Box jumps
4x2 box+ 6 bumbers

Hip bridge
3x3 130 kg

Leg curl
3x3 50 kg

Leg press
2x10 55 kg

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

BB row
3x8 60 kg

[Steff]

Superset-ish
Cleans
1x2 70 kg, 80 kg, (done almost as singles 30 sec between reps)
1x1 85 kg 90 kg, 95 kg

Cleans from blocks
1x2 60 kg, 70 kg, 75 kg
1x1 80 kg, 82,5 kg

Clean high pulls
1x1 100 kg, 120 kg, 125 kg, 110 kg,
1x2 100 kg
1x3 90 kg

HBR 3x3 35 kg DB:s
1x12 15 kg DB:s

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


Was a bit sluggish today.

[Steff]

Tall snatch:
1x3 20 kg, 30 kg, 35 kg, 40 kg, 42,5 kg
3x3 30 kg

Hang snatch (3 sets of 20 kg tall snatches spread out in-between the 55 kg snatches)
2x3 40 kg, 50 kg
8x2 55 kg

Snatch pull
1x2 80 kg, 85 kg , 90 kg, 77,5 kg
1x3 70 kg

Jerks
1x5 20 kg
1x4 40 kg
4x4 50 kg

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

BTN press
3x5 40 kg

Back ext
3x8 30 kg

Incline sit ups
3x8 15 kg

[Steff]

Tall snatch:
1x3 20 kg, 30 kg,
3x3 35 kg

Snatch
10x2 55 kg

Snatch high pull
1x3 75 kg

Front squat
1x3 60 kg, 70 kg, 80 kg, 90 kg
1x1 95 kg, 105 kg, 110 kg PR

BSS
3x3 40 kg

GM
3x8 80 kg

Laterals
3x10 9 kg DB:s

Knees to elbows
3x20