Steff's Olympic lifting log!

[Steff]

OTM 10 min, 1 Snatch:
52,5 kg (getting better)

Superset
Snatch panda pull to stick @Mid chest
1x3 70 kg
1x2 80 kg ,85 kg
2x1 90 kg
1x3 75 kg

Tall snatch with light rubber bands
3x5 10 kg
3x5 12,5 kg

Box jumps
3x2 box +6 bumpers

Front squat
10x1 90 kg

BSS 3x30 kg

Pull ups
3x5 BW +10 kg
1x10 BW

HBR
1x8 +12 burns at top 12,5 kg DB:s

Incline sit up
2x8

Knee to elbows
1x20 BW

Dragon
2x20 12 kg
1x20 16 kg

[Steff]

Vertical jumps stick @ 71 cm from ceiling. (3 meter floor - ceiling)
4x3 head touching stick

Box jumps
4x1 Box +8,5 bumpers

Power clean
5x3 70 kg

Clean high pulls
3x3 100 kg

Fsq to box with Rubber bands (box just below parallel)
3x3 20 kg

Step ups
3x3 20 kg

OHP
6x3 50 kg

HBR
3x4 27,5 kg DB:s

Jerk tech
3x5 20 kg

Rev Back ext - explosive
3x3 BW (purple rubberband)

Incline sit ups
3x8 15 kg

Lowered the volume somewhat.

[Steff]

Squat ramp
1x7 60 kg
2x3 80 kg
1x2 100 kg
1x1 110, 120 kg

Eccentric squats
3x2 152,5 kg

Box jumps
3x3 box+ 6 bumbers

Hip bridge explosive
4x3 110 kg

Leg press
1x10 60 kg

Leg curl
3x3 40 kg

Explosive Rev back ext with rubber band
3x3 BW purple RB

Windshield wipers
3x20

[Steff]

Snatch:
8x2 55 kg

Snatch high pull
1x2 70 kg
1x2 80, 90, 90, 100 kg
1x3 80 kg

Clean
1x2 70
1x1 80 kg, 85 kg, 90 kg

Pull ups
3x5 BW 12,5 kg
1x10 BW

Dips
1x4 BW +7,5 kg, 12,5 kg, 17,5 kg, 20 kg, 25 kg
1x15 BW +12,5 kg

Clean high pull
3x3 100 kg

Seated GM
3x8 50 kg

[Steff]

OTM 10 min, 1 Snatch:
55 kg

Superset
Snatch panda pull to stick @Mid chest
1x3 70 kg
1x2 80 kg ,85 kg
1x2 75 kg
1x2 75 kg
1x1 75 kg

Tall snatch with light rubber bands
5x3 10 kg

Box jumps
3x3 box +6 bumpers

Front squat first rep 10 sec pause at bottom with tension
3x1+2 60 kg

BSS 3x35 kg

Pull ups
3x5 BW +12,5 kg

HBR burns at top first, full reps after
1x7/7 15 kg DB:s
1x10/7 12,5 kg

GM
3x8 60 kg

Russian twist
3x20 10 kg

[Steff]

Power clean
5x3 75 kg

Clean high pulls
3x3 100 kg

Box jumps
3x3 Box +6 bumpers

BB jumps
3x3 40 kg

Step ups
3x3 20 kg

OHP
6x3 52,5 kg

HBR
3x3 30 kg DB:s
1x10 17,5 kg

Back ext 3 sec hold at top
3x8 BW

Rope French press
1x8 35 kg
2x8 40 kg

Knees to Elbows
3x20

[Steff]

Squat ramp
1x7 60 kg
2x3 80 kg
1x2 100 kg
1x1 110, 120 kg

Eccentric squats
4x1 155 kg

Box jumps
3x2 box+ 6 bumbers

Hip bridge explosive
4x3 115 kg

Leg press
1x10 50 kg

Leg curl
3x3 45 kg

[Steff]

Ok.. sick... not fun.
Had fever during the night.

[Steff]

Squat ramp
1x7 60 kg
2x3 80 kg
1x2 100 kg
1x1 110, 120 kg

Eccentric squats
4x1 155 kg

Box jumps
3x2 box+ 6 bumbers

Hip bridge explosive
4x3 115 kg

Leg press
1x10 50 kg

Leg curl
3x3 45 kg

For some weird reason I started to get DOMS during the Squat ramp.... :confused:

[Steff]

Snatch:
9x2 55 kg  (First set close to perfect then something happened... after the fourth set I restarted from 40 kg and got back in the groove.)

Snatch high pull
1x3 70 kg
1x2 80 kg
1x1 85, 90 100, 110, 110 kg
1x3 75 kg

Clean
1x3 70
1x1 80 kg, 85 kg, 90 kg, 95 kg

Pull ups
3x5 BW 15 kg
1x10 BW

Dips
1x3 BW  10 kg, 20 kg, 25 kg, 30 kg
1x12 BW +15 kg

Clean high pull
3x3 110 kg
1x3 90 kg

Seated GM
3x8 60 kg