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Topic Summary

Posted by: Steff
« on: April 01, 2017, 03:02:00 PM »

Tall snatch
1x3 20,30,40,40,40 kg

1 Snatch high pull-1 snatch-1hang snatch
1x1 55 kg
5x1 60 kg (1 lost hang snatch and one snatch)

Snatch high pull
3x3 75kg

Clean
1x3 60, 70 kg
1x2 80 kg,
1x1 90 kg
1x1 103 kg PR!!! and an easy one to!

Clean pull
3x3 110 kg

Front squat
6x3 60 kg

Jerks from rack
1x3 40 kg
4x3 60 kg (got one perfekt and a couple of others fair.)

Back ext
3x8 40 kg

Box jump
4x3
Posted by: Steff
« on: April 01, 2017, 02:59:44 PM »

Fridays WO:

OHP Ramp:
1x3 40 kg
1x1 50 kg, 55 kg
1x2 60 kg
1x1 55 kg, 50 kg

OHPSnatch grip, jerk grip, close grip
3x3 40 kg

BB row superset with DB HBR
4x3 80 kg 4x3 20 kg DB:s

Pull ups
1x5 20 kg
1x3 30 kg
1x3 25 kg

Squats
6x3 80 kg

Box jump
4x3
Posted by: Steff
« on: March 30, 2017, 03:39:59 PM »

Yesterdays WO:

Tall snatch
1x3 20,30,40,40,40 kg

1 Snatch high pull-1 snatch-1hang snatch
6x1 55 kg (one lost hang snatch)

Snatch high pull
1x3 70, 75, 80 kg

Clean
1x3 60, 70 kg
1x2 80 kg,
1x1 90 kg, 95 kg

Clean pull
3x3 105

Front squat
1x3 40, 60, 80, 90 kg
1x1 100 kg

BB row
4x3 70 kg

OHP
4x5 40 kg

Box jump
4x3
Posted by: Steff
« on: March 27, 2017, 04:18:12 PM »

Clean ramp
1x5 60,
1x3 70 kg
1x2 80 kg
1x1 90 kg, 100 kg

Hang clean
6x1 90 kg (I was supposed to do 3x2 but felt worn)

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

Clean high pull
3x3 100 kg

Eccentric squats
3x2 145 kg (3 box jumps after each set)

OHP and jerks superset
4x3 40 kg

BB row
3x5 60 kg

BB jump
3x3 20 kg

Box jump
3x3
Posted by: Steff
« on: March 25, 2017, 03:23:17 PM »

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

1 Snatch high pull-1 snatch-1hang snatch
2x1 55 kg, (1 failed snatch)
4x60 kg

Snatch high pull
1x3 70 kg, 80 kg, 90 kg, 105 kg

Clean
1x3 60, 70 kg
1x2 80 kg,
1x1 90 kg, 100 kg

Clean pull
3x3 120 kg
1x3 100 kg

Jerk from rack
1x3 40, 60 kg
3x3 70 kg

Front squat
6x3 60 kg

Back ext
3x8 30 kg

Box jumps
4x3

Russian twist
3x20 25 kg


Not my best day in the beginning... but cleans always works!  ;)
100 kg felt easy today and I was a bit too fast under the bar so it crashed on me a bit. Starting to get the hang of the jerks. Moved my grip out 1 cm on each side, made a lot of difference.  :D
Posted by: Steff
« on: March 24, 2017, 07:41:25 PM »

OHP
5x5 40 kg

BB row 6 different grips 3 reps each
2x18 40 kg

BB row
1x3 90 kg (cheating)
1x3 80 kg
1x5 70 kg
1x8 60 kg

Pull ups
3x3 20 kg

Squats
6x3 70 kg

Box jump
4x3
Posted by: Steff
« on: March 22, 2017, 07:08:36 PM »

Tall snatch
1x3 20,30,40,40,40 kg

1 Snatch high pull-1 snatch-1hang snatch
1x1 55 kg, 60 kg
5x1 65 kg (2 failed hang snatches... damn)

Snatch high pull
3x3 80 kg

Clean
1x3 60, 70 kg
1x2 80 kg,
1x1 90 kg, 100 kg

Clean pull
2x3 110 kg
1x3 115 kg

Front squat
1x3 40, 60, 80, 90 kg
1x1 100 kg

BB row
1x4 80 kg
1x8 60 kg
2x5 70 kg

OHP
4x4 40 kg
Posted by: Steff
« on: March 15, 2017, 03:19:53 PM »

Tall snatch
1x3 20,30,40,40,40 kg

1 Snatch high pull-1 snatch-1hang snatch
6x1 55 kg (third set disaster... stiff in the shoulders the 2 last sets was good though.)

Snatch high pull
3x3 84 kg

Clean
1x3 60, 70 kg
1x1 80 kg, 90 kg

Clean pull
3x3 110 kg

Front squat
1x3 40, 60, 80, 90 kg
1x1 100 kg

BB row
4x5 50 kg

OHP
4x3 40 kg

Box Jump
4x3

For some reason my shoulders are stiff on Wednesdays. The are just fine on Saturdays... got to figur this out.
Posted by: Steff
« on: March 13, 2017, 12:47:59 PM »

Clean ramp
1x5 60,
1x3 70 kg
1x1 80 kg
1x1 90 kg

Hang clean
3x3 85 kg

Squat ramp
1x3 60 kg
1x3 80 kg, 100 kg
1x1 110 kg, 120 kg (120 kg has never been this easy/light)

Eccentric squats
3x2 145 kg (3 box jumps after each set)

Clean high pull
2x3 110 kg
1x3 90 kg

OHP
4x3 41 kg

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

BB jump (deep)
3x3 45 kg

Box jump
2x3
Posted by: Steff
« on: March 12, 2017, 11:15:48 AM »

Saturdays WO:

Tall snatch
1x3 20,30,40,40,40 kg

1 Snatch high pull-1 snatch-1hang snatch
1x1 50, 55 kg
4x1 60 kg

Snatch high pull
3x3 80 kg

Clean
1x3 60, 70 kg
1x1 80 kg, 90 kg

Clean pull
3x3 110 kg

Jerks from rack
4x3 40 kg

Front squat
5x3 50 kg

Back ext
3x8 30 kg

BB row
3x5 60 kg

Box Jump
4x3

Incline sit up/leg raise
3x10
Posted by: Steff
« on: February 26, 2017, 02:02:17 PM »

Ok been training not logging here just on old fashion paper.

Been going a bit too heavy(90% of 1 RM) for too long on the snatch and lost a bit of technique... so it's time to change it up a bit.
Did 5x8 @ 75 kg 2 min RI last monday so now I'll increase the weights and decrease the volume. Eccentric squats are up at 3x3 140 kg.
Posted by: Steff
« on: February 06, 2017, 02:01:25 PM »

Clean ramp
1x3 60, 70 kg
1x2 80 kg
1x1 90 kg

Hang clean
3x3 75 kg (easy today)

Clean high pull
2x3 110 kg
1x3 90 kg

Front squat
4x8 72,5 kg 90 sec RI

Squat ramp
1x3 60 kg
1x2 80 kg
1x1 100 kg, 115 kg

OHP
4x5 40 kg

BB row
5x3 60 kg 30 sec RI, 5 different grips
1x5 70 kg
2x3 80 kg 5 sec RI usual grip and reversed.

Box jump
4x3

After the front squat I got nauseous.
i've moved the bar down about one inch or slightly less it made a lot of difference in strength, 115 kg have never been so light.
Posted by: Steff
« on: February 06, 2017, 02:00:38 PM »

Congrats for the PR, Steff!!

Thanks Sergio! :D
Posted by: Sergio
« on: February 06, 2017, 08:24:26 AM »

Congrats for the PR, Steff!!
Posted by: Steff
« on: February 05, 2017, 01:46:15 PM »

Tall Snatch:
1x3 20 kg, 30 kg
3x3 40 kg

Snatch
1x3 50 kg
1x3 60 kg
2x2 65 kg
7x1 70 kg one failed, still a PR! :D

Snatch high pull
5x4 60 kg

Clean
3x70 kg
2x80 kg
1x1 90 kg better timing than in a long time

Front squat
4x3 50 kg

Jerks
1x3 40 kg
2x3 60 kg
1x3 70 kg

SLDL
3x8 110 kg

Box jump 1 meter height
4x3

Rope French press drop set:
55x3, 45x3 35x4
45x3 35x3, 25x4

Rope French press
1x10 35 kg