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Training logs => Members logs => Topic started by: Steff on April 18, 2019, 03:49:53 PM

Title: !2 weeks Basic Olympic weightlifting.
Post by: Steff on April 18, 2019, 03:49:53 PM
Warm up
10 min bike, Tall snatch 3x3 15 kg, snatch pulls, 3 pull from blocks 3x3 15 kg

1 power snatch 2 snatches
4x1 45 kg

Snatch high pulls
3x3 70 kg

Jerks(squat)
2x3 45 kg, 50 kg

Clean high pulls
5x4 80 kg

Snatch grip push press
2x5 52 kg, 58 kg

Squat
1x8 60 kg
1x6 65 kg, 70 kg, 70 kg

Back ext
3x8 15 kg

Russian twist
3x20 10 kg
Title: Re: !2 weeks Basic Olympic weightlifting.
Post by: Steff on April 20, 2019, 12:27:36 PM
Friday: Speed work and rows

Today:
Bike 10 min, Tall snatch 3x3 15 kg, snatch pulls, 3 pull from blocks 3x3 15 kg

Snatch
1x3 44 kg, 48 kg, 52 kg
1x2 55 kg
1x1 60 kg
1x2 60 kg

Clean and jerk
1x3 41, 45, 50 kg
1x2 53 kg
3x1 58 kg

Squat
2x6 60 kg
1x6 65 kg
2x6 70 kg

Snatch high pulls from blocks (mid thigh)
3x5 70 kg
Title: Re: !2 weeks Basic Olympic weightlifting.
Post by: Steff on April 23, 2019, 11:37:28 AM
Warm up
10 min bike, Tall snatch 3x3 15 kg, snatch pulls, 3 pull from blocks 3x3 15 kg

1 power snatch 2 snatches
2x1 50 kg, 55 kg

Snatch high pulls
3x3 70 kg

Jerks(squat)
2x3 50 kg, 58 kg

Clean high pulls
2x7 90 kg, 2x5 90 kg

F-Squat
1x6 50 kg, 55 kg
1x3 65 kg, 70 kg,
1x5 65 kg
Title: Re: !2 weeks Basic Olympic weightlifting.
Post by: Steff on April 27, 2019, 01:06:15 PM
Wednesdays WO

Bike 10 min, Tall snatch 3x3 15 kg, snatch pulls, 3 pull from blocks 3x3 15 kg

3 Position snatch (floor, knees, hip)
2x1 52 kg
3x1 56 kg

2 Power jerks + 1 jerk (squat jerk)
2x1 50 kg
3x1 53 kg

Snatch High pull
2x7 72 kg
3x5 72 kg

Push press
5x5 53 kg

Squat
1x8 60 kg, 65 kg
1x6 70 kg
2x6 75 kg


Friday: Speed work


Todays WO

Bike 10 min, Tall snatch 3x3 15 kg, snatch pulls, 3 pull from blocks 3x3 15 kg

Snatch
1x3 48 kg, 52 kg, 56 kg
1x2 60 kg
1x2 65 kg (1 fail)
2x3 65 kg(2 fails)
2x2 65 kg


Clean and jerk
1x3 45, 50 kg, 52
1x2 56 kg
1x1 60 kg

Squat
1x6 60 kg
1x6 65 kg, 70
2x4 75 kg

Snatch high pulls from blocks (mid thigh)
3x5 72,5 kg

Had a really bad day... especially the snatches I could feel it during the warm up (didn't go to full extension on a lot of lifts). Got better during the C n J though.
Might have been the after math of Wednesdays WO
Title: Re: !2 weeks Basic Olympic weightlifting.
Post by: Steff on April 30, 2019, 09:59:32 AM
Warm up
10 min bike, Tall snatch 3x3 15 kg, snatch pulls, 3 pull from blocks 3x3 15 kg

1 power snatch 2 snatches
2x1 52 kg,
3x1 56 kg

Snatch Balance
5x3 50 kg

Jerks(squat)
2x3 50 kg, 58 kg

Clean high pulls superset with squats
5x5 90 kg

Squat
1x6 65 kg, 70 kg, 75 kg
2x5 80 kg
Title: Re: !2 weeks Basic Olympic weightlifting.
Post by: Steff on May 01, 2019, 08:38:09 PM
Warm up
10 min bike, Tall snatch 3x3 15 kg, snatch pulls, 3 pull from blocks 3x3 15 kg

1 power snatch 2 snatches
2x1 56 kg
3x1 60 kg

2 Power jerks + 1 jerk (squat jerk)
2x1 53 kg
3x1 56 kg

Superset
Snatch High pull 5x5 74 kg (pulled to pecline)
Snatch grip Push press 5x5 60 kg

Front Squats
1x6 60 kg, 63 kg
1x5 68 kg
2x3 72,5 kg

Superset:
Box jumps 3x3 BW
Tri ext 3x3 52 kg
Kickbacks 3x3 4 kg DB:s
Title: Post op PR!!!
Post by: Steff on May 04, 2019, 02:17:11 PM
Warm up
10 min bike, Tall snatch 3x3 15 kg, snatch pulls, 3 pull from blocks 3x3 15 kg

1 Power Snatch 1 snatch
1x1 56 kg, 60 kg, 65 kg

Snatch
1x2 73 kg (post op PR)
1x2 65 kg

C n J
2x1 53 kg, 56 kg
1x1 60 kg, 65 kg, 60 kg

Squats
1x5 60 kg, 65 kg, 70 kg,
1x4 75 kg
2x3 80 kg

Laterals
3x8 8 kg DB:s

Post op PR in the snatch was actually a miscalculation from my side... I was supposed to snatch 1x1 @68 kg, loaded the the bar wrong and my coach saw it but just kept a straight face. My first thought when I got the bar off the ground was "dang this is heavy for 68 kg". After the first rep someone tried to say it was 73 kg but my coach just said "It's 68 kg! Now LIFT!
Title: Re: !2 weeks Basic Olympic weightlifting.
Post by: Steff on May 06, 2019, 09:29:27 PM
Warm up
10 min bike, Tall snatch 3x3 15 kg, snatch pulls 1x3 repps up to 60 kg, 3 pull from blocks 3x3 15 kg

2 power snatches 1 snatch
1x1 56 kg

1 power snatch 1 snatch
4x1 56 kg

Jerks(squat)
5x3 60 kg

1 Power Clean 1 Clean
5x1 70 kg

Clean high pulls
5x5 95 kg

Squat
1x5  75 kg
3x5 80 kg
1x3 83 kg
1x5 80 kg

I try to get lower in the power snatches but it's really hard... the weight is a bit light so I have no problem catching them with minimal knee bend.
Title: Re: !2 weeks Basic Olympic weightlifting.
Post by: Steff on May 09, 2019, 11:22:15 AM
Bike 10 min, Tall snatch 3x3 15 kg, snatch pulls 3:s to 60 kg, 3 pull from blocks 3x3 15 kg

3 Position snatch  first 2 as power snatches (floor, knees, hip)
1x1 53 kg, 56 kg, 60 kg , 60 kg
3x1 62,5 kg

2 Power jerks + 1 jerk (squat jerk)
1x1 53 kg, 56 kg
3x1 60 kg

Cleans
1x1 70 kg 75 kg
1x3 80 kg

Snatch High pull
5x5 77,5 kg

Snatch grip Push press
5x5 62,5 kg

Front Squat
1x5 68 kg
2x4 72,5 kg
2x3 77,5 kg
Title: Speed Work
Post by: Steff on May 10, 2019, 03:32:24 PM
Bike 10 min

Speed work:

Compoundset
Push up to  boxes 3x3 BW
Squatting SG OHP 3x3 15 kg
OHP 3x3 25 kg
Squatting arm  Snatch  1x3 stick, 10 kg , 15 kg kg

Superset
Drop Squat Jerk 1x3 20, 25 , 30 kg
Drop Snatch 1x3 20, 25, 30 kg

Compoundset:
Tri ext 3x3 25 kg
KB 3x3 4 kg DB:s
Pushdowns 3x3 30 kg

Box jumps
3x2 BW (last set 4 cm higher than ever post op)

Explosive lunges
3x2/2 BW

Superset
HBR 3x2 40 kg DB:s
BB row 3x5 50 kg

Mobility
OH Squats hands touching 5x3 20 kg
Title: Re: !2 weeks Basic Olympic weightlifting.
Post by: Steff on May 11, 2019, 02:14:01 PM
Warm up
10 min bike, Tall snatch 3x3 15 kg, snatch pulls, 3 pull from blocks 3x3 15 kg

1 Power Snatch 1 snatch
1x1 56 kg, 60 kg, 65 kg, 69,5 kg

Snatch
1x1 75 kg (post op PR)


C n J
2x1 56 kg
1x1 60 kg, 65 kg, 72,5 kg

Squats
2x5  75 kg
3x5 80 kg

Still too slow under the bar... coach says that with some speed under the bar I should snatch at least 85 kg.
Title: Re: !2 weeks Basic Olympic weightlifting.
Post by: Steff on May 17, 2019, 12:42:34 PM
Monday:
Warm up
10 min bike, Tall snatch 3x3 15 kg, snatch pulls 1x3 repps up to 60 kg, 3 pull from blocks 3x3 15 kg

2 power snatches 1 snatch
1x1 56 kg

1 power snatch 1 snatch
4x1 56 kg

Jerks(squat)
5x3 60 kg

1 Power Clean 1 Clean
5x1 70 kg

Clean high pulls
5x5 96 kg

Squat
1x5 75 kg
3x5 83 kg
2x3 88 kg
1x5 80 kg

Wednesday:
Warm up
10 min bike, Tall snatch 3x3 15 kg, snatch pulls, 3 pull from blocks 3x3 15 kg

3 Position snatch (floor, knees, hip)
1x1 56 kg, 60 kg, 64 kg
3x1 66 kg

2 Power jerks + 1 jerk (squat jerk)
1x1 53 kg, 56 kg
3x1 60 kg

Cleans
1x2 70, 75 80 kg

Superset
Snatch High pull 5x5 82,5 kg
Snatch grip Push press 5x5 66 kg

Front Squats
1x6  68 kg
2x4 72,5 kg
2x3 77,5 kg
Title: Re: !2 weeks Basic Olympic weightlifting.
Post by: Steff on May 17, 2019, 12:49:24 PM
Bike 10 min

Speed work:

Compoundset
Elevated feet Push up to high boxes 3x3 BW
Squatting SG OHP 3x3 10 kg
Squatting SG OHP 3x3 10 kg
OHP 3x3 20 kg
SG OHP 3x3 15 kg

Compoundset:
Tri ext 3x3 27,5 kg
KB 3x3 5 kg DB:s
Pushdowns 3x3 30 kg

Box jumps (from full squat)
3x3 BW

Explosive lunges
3x3/3 BW

Superset
HBR 3x3 40 kg DB:s, 2x3 30 kg DB:s
BB row 5x3 60 kg

Laterals
1x8 4 kg,5 kg, 6 kg, 7 kg
3x8 8 kg

DBC
3x10 8 kg
Title: Re: !2 weeks Basic Olympic weightlifting.
Post by: Steff on May 18, 2019, 06:34:04 PM
Warm up
10 min bike, Tall snatch 3x3 15 kg, snatch pulls, 3 pull from blocks 3x3 15 kg

Snatch
3x1 60 kg,
2x1 65 kg,
1x1 68, 60, 65, 68 kg

C n J
3x1 53 kg
2x1 56 kg
1x1 60 kg, 53 kg, 56 kg, 60 kg

Squats
2x4 88 kg
3x3 94 kg

Freakishly bad day especially the snatches.... had to concentrate on all the "wrong" things like bar path and keeping it close to my body...: >:(
Title: Re: !2 weeks Basic Olympic weightlifting.
Post by: Steff on May 23, 2019, 01:37:34 PM
Wednesday:
Warm up
10 min bike, Tall snatch 3x3 15 kg, snatch pulls, 3 pull from blocks 3x3 15 kg

2 Position snatch (floor, knees, hip)
3x1  66 kg
3x1 71 kg (loaded wrong by mistake 2 fails)
3x1 68 kg (1 fail)

1 Power jerks + 1 jerk (squat jerk)
3x1 60 kg
2x1 62,5 kg

Superset
Snatch High pull 5x3 85 kg
Push press 5x4 60 kg

Front Squats
5x4 77,5 kg

One of those days when I HATE weightlifting. Every thing were off, felt strong but technically it was shit.
Title: Re: !2 weeks Basic Olympic weightlifting.
Post by: Steff on May 24, 2019, 12:48:46 PM
Speed work:

Compoundset
Push up to boxes 3x3 BW
OHP 3x3 20 kg
Squatting OHP 3x3 10 kg
SG OHP 3x3 20 kg
Squatting SG OHP 3x3 10 kg

Compoundset:
Tri ext 3x3 27,5 kg
KB 3x3 4 kg DB:s
Pushdowns 3x3 30 kg

Third pull from blocks
5x3 15 kg

Tall snatch
2x5 15 kg
2x5 20 kg

Superset
HBR 3x1 40 kg DB:s,
BB row 3x2 70 kg

Laterals
3x8 8 kg

DBC
3x10 8 kg
Title: Re: !2 weeks Basic Olympic weightlifting.
Post by: Steff on May 25, 2019, 03:56:58 PM
Snatch
1x1 60 kg,
1x1 65 kg,
1x1 68 kg
2x1 72 kg (1 perfect 2 fails)
5x1 65 kg

C n J
1x1 53 kg
2x1 56 kg
1x1 60 kg, 65, 65 kg, 65 kg

Squats
2x4 95 kg
3x3 95 kg
Title: Re: !2 weeks Basic Olympic weightlifting.
Post by: Steff on May 29, 2019, 07:19:29 PM
Ok the weekend was full of weightlifting Friday and Saturday my usual workouts. Sunday weightlifting workshop 09.00-16.00 with two post op PR:s one in the clean 90 kg and one in the squat jerk 75 kg. I'm gonna do a lot of block work from mid thing and up for my snatch.
I rested Monday and got back at it today.
Title: Re: !2 weeks Basic Olympic weightlifting.
Post by: Steff on May 30, 2019, 02:22:35 PM
Wednesdays WO:

Warm up
Scare crow snatch 5x5 10 kg
Power snatch 2x5 40 kg, 2x3 50 kg

Block snatch High upon thigh
5x3 62,5 kg

Squat jerks
5x2 62,5 kg

Clean high pulls on riser
5x5 80 kg

Front squats
3x4 78 kg
2x3 78 kg

Superset:
GM 3x8 40 kg
Back ext 3x8 BW
Russian twist 3x20 15 kg
Box jumps 3x3 BW Height ca 90 cm
Title: Re: !2 weeks Basic Olympic weightlifting.
Post by: Steff on May 31, 2019, 07:14:12 PM
Bike 10 min

Speed work:

Compoundset
FE Push up to high boxes 3x3 BW
Squatting SG OHP 3x3 10 kg
OHP 3x3 20 kg
Sots press 3x3 10 kg

Compoundset:
Low Scarecrow Snatch 4x3 15 kg
3 pull from blocks 4x3 15 kg
Tall snatch 4x3 20 kg


Compoundset:
Tri ext 3x3 25 kg
KB 3x3 4 kg DB:s
Pushdowns 3x3 30 kg

Explosive lunges
3x3/3 BW


HBR
3x1 45 kg DB:s, 3x3 20 kg DB:s (explosive)

Laterals
3x8 6 kg DB:s

DBC
3x10 8 kg DB:s

Mobility
OH Squats close grip 3x3 20 kg
Title: Re: !2 weeks Basic Olympic weightlifting.
Post by: Steff on June 01, 2019, 08:02:33 PM
Warm up
Bike 10 min
Snatch high pulls 30 -50 kg, MS snatch 30 and 40 kg,

Superset technique primers:
Scare crow snatch  2x3 15 kg
3 pull from blocks 2x3 15 kg
Tall snatch  2x3 20 kg

Power snatch
2x5 40 kg, 2x3 50 kg

Block snatch High upon thigh
2x2 65 kg
2x2 68 kg

Cleans
2x1 78 kg
3x1 80 kg

Squat jerks
1x2 53 kg, 56 kg
3x1 60 kg

Snacth high pulls on riser
5x5 68 kg

Squats
3x3 95 kg
2x2 97,5 kg (heaviest I've squatted since the surgery)

Block snatch is paying off!!! this is the fastest I've been under the bar and I'm starting to get the feel of how the movement should be in the turnover.
I almost did the Snatch pulls and the squats as a superset... I ran out of time so I had to cut the rest periods etc.
Title: Re: !2 weeks Basic Olympic weightlifting.
Post by: Steff on June 04, 2019, 01:17:27 PM
Block and pull cycle.

Superset technique primers:
Scare crow snatch 2x3 15 kg
3 pull from blocks 2x3 15 kg
Tall snatch 2x3 20 kg

1 snatch pull + 1 snatch from blocks, mid thigh
2x2 55 kg
3x2 60 kg

Squat jerks
1x3 48, 53 kg
1x2 56, 60, 65 kg

1 clean pull + 1 clean from blocks, mid thigh
3x2 65 kg
2x2 70 kg

3 clean deadlifts + 1 clean pull
3x1

Front squat
2x3 50, 55, 60, 65,

3 Snatch push press + 2 OHSQ
3x1 40 kg
Title: Re: !2 weeks Basic Olympic weightlifting.
Post by: Steff on June 07, 2019, 08:48:22 AM
Wednesdays WO:

Block and pull cycle.

Superset technique primers:
Scare crow snatch 2x3 15 kg
3 pull from blocks 2x3 15 kg
Tall snatch 2x3 20 kg

1 snatch pull + 1 snatch from blocks, below knee
2x2 60 kg
3x2 64 kg (two fails)

3 push presses + 1 Squat jerk
2x2 43 kg, 48, 53, 56 kg

1 clean pull + 1 clean from blocks, below knee
3x2 70 kg
2x2 75 kg

3 clean deadlifts to knee + 1 clean pull
3x1 75 kg
2x1 80 kg

Muscle snatch
4x3 30 kg

Pause squats
2x5 75 kg
4x5 81 kg

Laterals
3x8 10 kg

Tri ext
3x3 45 kg

Russian twist
3x20 20 kg

The missed snatches was because I hadn't figured it out yet... everything clicked on the cleans. Starting below the knees means that your knees have to go back a tiny bit
when you start to pull. It still annoys me that I missed though...:mad:
Title: Re: !2 weeks Basic Olympic weightlifting.
Post by: Steff on June 07, 2019, 01:18:44 PM
Bike 10 min

Jump rope 100 rep

Compoundset
Push up to boxes 3x3 BW
Squatting SG OHP 3x3 10 kg
SG OHP 3x3 15 kg
OHP 3x3 20 kg
Sots press 3x3 15 kg


Superset technique primers:
Scare crow snatch 3x3 15 kg
3 pull from blocks 3x3 15 kg
Narrow grip OHSQ 3x3 20 kg

Superset:
Drop squat snatch 5x3 20 kg
Power snatch 5x3 43 kg

Compoundset:
Tri ext 3x3 27,5 kg
Kickbacks 3x3 4 kg DB:s
Push downs 3x3 30 kg

Laterals
3x8 6 kg DB:s

HBR
3x3 40 kg DB:s
2x5 20 kg DB:s (for speed)
Title: Re: !2 weeks Basic Olympic weightlifting.
Post by: Steff on June 08, 2019, 07:48:14 PM
Superset technique primers:
Scare crow snatch 2x3 15 kg
3 pull from blocks 2x3 15 kg
Tall snatch 2x3 20 kg

Snatch
1x2 43 kg, 51, 60, 64, 68 kg
1x1 73 kg,
1x1 78 kg (PR attempt, fail but REALLY close)

C n J
1x2 40, 50, 56, 60, 64
1x1 70 kg, 80 kg PR (squat jerk PR! I've done 90 split J)

Fsq
1x3 60, 68, 72
1x3 77 kg

The 78 kg snatch felt really light and with more assertiveness in the third pull I would probably snatch 80 kg with "ease".
The 80 kg squat jerk was a walk in the park. That kind of jerk suits me better than the split jerk. I get rock solid lockouts every time which I definitely didn't with the split version.

Well, back to work! I am fast under the bar in the squat jerk so there's no reason I couldn't get fast in the snatch.
Title: Re: !2 weeks Basic Olympic weightlifting.
Post by: Steff on June 12, 2019, 12:05:54 PM
Mondays WO:

Superset technique primers:
Scare crow snatch 2x3 15 kg
3 pull from blocks 2x3 15 kg
Tall snatch 2x3 20 kg

1 snatch pull + 1 snatch from blocks, high thigh
5x2 60 kg

Squat jerk
1x3 43 kg, 48, 53, 56 kg, 60 kg
1x2 65, 68 kg

1 clean pull + 1 clean from blocks, High thigh
5x2 75 kg

3 clean deadlifts to knee + 1 clean pull
2x1 75 kg
3x1 80 kg

3 Snatch push press + 2 OHSQ
3x1 55 kg

Pause squats
2x5 70 kg
4x5 75 kg
Title: Re: !2 weeks Basic Olympic weightlifting.
Post by: Steff on June 12, 2019, 08:30:03 PM
Block and pull cycle.

Superset technique primers:
Scare crow snatch 2x3 15 kg
3 pull from blocks 2x3 15 kg
Tall snatch 2x3 20 kg

1 snatch pull + 1 snatch from blocks, below knee
3x2 65 kg

3 push presses + 1 Squat jerk
3x1 48, 53 kg

1 clean pull + 1 clean from blocks, below knee
3x2 70 kg
2x2 75 kg

3 snatch deadlifts to knee + 1 clean pull
3x1 65 kg
2x1 70 kg

Muscle snatch
3x3 35kg

GM
3x8 40 kg

FSQ
2x3 60, 63, 70 kg


Block snatches from under the knee was a piece of cake now. ;D  I was faster under the bar and started to work on getting rid of a "pause" in the second pull. In short I pull the bar up for 0,1 sec too long making the turnaround slow.
Title: Re: !2 weeks Basic Olympic weightlifting.
Post by: Steff on June 14, 2019, 02:22:22 PM
Bike 10 min

Jump rope 100 rep

Compoundset
Feet elevated Push up to high boxes 3x3 BW
Squatting SG OHP 3x3 10 kg
Sots press 3x3 15  kg
SG OHP 3x3 20 kg
OHP 3x3 25 kg



Superset technique primers:
Drop squat jerk 3x3 15 kg
Scare crow snatch 3x3 15 kg
3 pull from blocks 3x3 15 kg

Hang Power snatch
5x3 50 kg

Compoundset:
Tri ext 3x3 27,5 kg
Kickbacks 3x3 4 kg DB:s
Push downs 3x3 30 kg

Laterals
3x8 7 kg DB:s

HBR
3x1 40 kg DB:s
3x2 30 kg DB:s
1x8 20 kg DB:s

DBC
3x10 8 kg DB:s
Title: Snatch PR!
Post by: Steff on June 15, 2019, 12:23:15 PM
Superset technique primers:
Scare crow snatch 2x3 15 kg
3 pull from blocks 2x3 15 kg
Tall snatch 2x3 20 kg

Snatch
1x2 43 kg, 51, 60, 64, 68 kg
1x1 74 kg,
2x1 79 kg (one fail and then PR)

C n J
1x2 40, 50, 56, 60, 64
1x1 73 kg, 85 kg (2 fails and one blackout)

Fsq
2x3 60, 68
3x3 72,5 kg

Superset
GM 3x8 50 kg
Seated GM 3x8 40 kg

Russian twist
2x20 10 kg
Title: Re: !2 weeks Basic Olympic weightlifting.
Post by: Steff on June 18, 2019, 03:42:00 PM
Superset technique primers:
Scare crow snatch 2x3 15 kg
3 pull from blocks 2x3 15 kg
Tall snatch 2x3 20 kg

1 snatch pull + 1 snatch from blocks, high thigh
3x2 60 kg
3x2 65 kg

Squat jerk
1x3 43 kg, 48, 53, 56 kg, 60 kg
2x2 65,
2x3 68 kg

1 clean pull + 1 clean from blocks, High thigh
2x2 70 kg, 75 kg

3 clean deadlifts to mid thing + 1 clean pull
4x1 80 kg

Pause squats
5x4 75 kg
Title: Re: !2 weeks Basic Olympic weightlifting.
Post by: Steff on June 19, 2019, 08:22:59 PM
1 snatch pull + 1 snatch from blocks, below knee
2x2 65 kg, 68 kg

3 push presses + 1 Squat jerk
2x1 53 kg, 56 kg

1 clean pull + 1 clean from blocks, below knee
2x2 75 kg, 80 kg

3 snatch deadlifts to hip + 1 snatch pull
4x1 70 kg

FSQ
2x2 63
4x2 68
Title: Update
Post by: Steff on July 05, 2019, 02:31:47 PM
Short update:
I did go hard... too hard looking back... since before the weightlifting workshop (in May) my knees were sore after every workout but since the PR:s kept coming I just warmed up and if it didn't hurt when I trained I just went for it. until a Saturday 2 weeks ago... that hurt not really really bad but too much any way.

During these two weeks I've been doing upper body.First PR 62,5 kg OHP then a week later 65 kg, De-loaded and passed out pressing 50 kg. Got a small tear in my left bicep from that one. I've done 2 squat WO:s this week. Still a tiny bit sore but I'm getting better
Title: Re: !2 weeks Basic Olympic weightlifting.
Post by: Steff on July 13, 2019, 03:06:12 PM
My WO: are very limited now
Snatch pulls up to 80 kg
Snatch high pulls upp to 50 kg (my bicep tear starts to nag)

Squats  1x3 60 kg max so far. Did 3x5 40 kg today though.

BB rows 3x5 60 kg (somehow they don't bother my bicep)

Hip bridges no limit but did 3x8 80 kg today

Knees are getting better but now I realize how hard I pushed them. On a "bad" day now they feel better than a good day 4 weeks ago.
Title: Re: !2 weeks Basic Olympic weightlifting.
Post by: Steff on July 22, 2019, 01:34:28 PM
A couple of days rest (2 missed WO) and laser therapy... this was worse than I expected(the knees) but at least no it doesn't hurt at all now when I walk down stairs.  8)
Title: Re: !2 weeks Basic Olympic weightlifting.
Post by: Steff on July 23, 2019, 01:22:22 PM
Bike 10 minutes
jump rope 4x60 jumps

Squat 2x3 20 kg
OHSQ narrow grip 2x3 20 kg

Leg press 3x10 60 kg

OHP
1x3 20, 30 , 40 kg
1x1 45 kg
3x2 50 kg

Snatch high pull 2x3 30 kg, 40 kg , 50 kg

Snatch pull 3x3 60 kg

Box jumps 90 cm 3x3 BW

BB row 3x8 60 kg

Superset
DB tri ext 3x8 10 kg
Kickbacks 3x8 10 kg

Laterals 3x10 10 kg DB:s
Title: Re: !2 weeks Basic Olympic weightlifting.
Post by: Steff on July 24, 2019, 01:13:36 PM
Bike 10 minutes
jump rope 4x60 jumps

Squat 1x3 20 kg, 1x5 30 kg
OHSQ narrow grip 1x5 10 kg 1x3 20 kg, 1x5 20 kg

Leg press 1x10 70 kg, 2x10 80 kg

OHP
1x3 20, 30 , 40 kg
1x3 45 kg 50 kg
1x1 55 kg, 50 kg 45 kg
2x3 40 kg

Snatch high pull 2x3 30 kg, 40 kg , 3x3 50 kg

Box jumps 90 cm 3x3 BW

BB row 3x5 65 kg

Superset
Tri ext 3x5 50 kg
Kickbacks 3x3 10 kg

Laterals 1x12 10 kg, 2x10 10 kg DB:s
DBC 3x10 7 kg

Hip bridge 3x8 90 kg
Back ext 1x8 BW, 20 kg , 30 kg
Title: Re: !2 weeks Basic Olympic weightlifting.
Post by: Steff on August 07, 2019, 05:47:26 PM
Ok been a while... I'm on my way back. My new therapist says I can squat anything that hurts less than 5 of a scale to ten. Some how along the way I've started to activate my muscles wrong between 10° above parallel to 10° under. My knees don't hurt rock bottom and hurt less around parallel if I push my knees forward as much as possible.
Front squat hurts the least OHSQ the most.

Got some weird (sometimes painful) exercises but they seem to help.
Title: Re: !2 weeks Basic Olympic weightlifting.
Post by: Steff on August 12, 2019, 11:43:13 AM
Standard WO nowadays...

Bike 10 min

Squat 3x10 BW

Fsq 3x6 20, 30, 40 kg, 5x5 45 kg

Snatch high pull
1x3 30, 40,
3x3 50 kg

Clean high pull
3x3 60 kg

BB row
3x3 70 kg

HBR
3x5 20 kg DB:S

OHP
3x3 45 kg (speed)

SLDL on plateu (15 cm)

Tri ext 3x3 27 kg
KB 3x3 5 kg
Push D 3x3 30 kg

Laterals 3x12 10 kg DB:s
DBC 3x10 8 kg DB:s

Rehab:
Static seated leg raise 3x5
Pirifomis dynamic stretch 3x5/5
True leg ext 3x5
Title: Re: !2 weeks Basic Olympic weightlifting.
Post by: Steff on August 22, 2019, 04:35:42 PM
Bike 10 min

Static "squat" 3x30 sec pushing as hard as possible against a load I can't budge (260 kg) at a quarter squat.

Fsq 1x5 20, 30, 40 , 50 kg, 1x3 60 kg

Clean 3x3 40 kg, 1x2 60 kg, 1x3 60 kg

Snatch high pull 1x3 30, 40 , 50 kg, 3x3 60 kg

Superset
BBR 3x5 60 kg  short hold at top
HBR 3x5 20 kg DB:s as high as possible

Compoundset
Push up to box 3x3 BW
SG OHP 3x3 20 kg
OHP 3x3 20 kg

Laterals 3x8 7 kg DB:s

FSQ 2x3 50 kg

Rehab:
Static seated leg raise 3x5
Pirifomis dynamic stretch 3x5/5
True leg ext 3x5

I finally get to do the OL lifts again as long as they are within the 0-4 pain limit.