Steff's Olympic lifting log!

[Steff]

Warm up: Scarecrow snatches 10 kg, Power snatches 30 kg, OHS 30 kg, 40 kg, 50 kg.

OHS ramping up to a 1RM:
1x1 60 kg, 70 kg, 81 kg=2 fails, 75 kg Felt very wobbly today similar to the feeling of training with too little food.

Clean high pulls 1x5 90 kg, 1x5 100 kg, 1x5 95 kg Got the legs to really kick in this time.

Back ext BW 1x21, 1x20, 1x16

Banded pull throughs 3x30 green rubberband

8x2 cleans +1 hang clean, 4 first sets 71 kg 4 last 76 kg

200 lying leg ext

The bad feeling that I had in the start disappered when I got to the clean pulls. 
Had a pump for 15 min after the back ext and pull throughs so I had to use a lower weight in the first half of the next exercise.
I still do have some problems getting the hang cleans to work properly, but today I had a few good once.

[Steff]

Warm up:
Scarecrow snatches

2 Snatch +1 hang snatch(from knee) 8 sets 57,5 kg (last 4 sets was really good)

Snatch balance
1x4 40 kg
1x4 45 kg
1x4 51 kg
1x4 55 kg
1x4 60 kg PR

2 Power jerks +1 squat jerk 8 sets 63,5 kg (better than last time)

[Steff]

Power Jerks ramping up:
1x2 60 1x2 65 1x1 70

CG floor press 3x8 70 kg
JM press 3x8 30 kg

50 Face pulls
50 triceps push downs (25 machine 25 rubber band)

6x2 clean and jerk 60 kg

Oblique crunches 3x20

[Steff]

Squat EMOM 2 reps 12 min 104 kg

Explosive deadlifts 10x1 80 kg

BB step ups 1x10 20 kg, 1x10 30 kg, 1x10 40 kg, (never done the exercise before, had to find the right weight 35- 40 kg should do it)

Hip bridges 3x20 50 kg

Snatch high pulls EMOM 2 reps 7 min 67,5 kg

Clean high pull EMOM 2 reps 7 min 86 kg

Banded pull throughs 100 reps


Good WO! The pull throughs was a pain in the A** though!

[Steff]

Box squat (lowbar) Ramping up:
1x5 50 kg
1x3 70 kg
1x2 90 kg
1x2 100 kg
1x1 110 kg
1x1 120 kg

Superset:
Hip bridge 3x15
Back ext 3xmax

Banded GM 100 reps green rubber band

6 sets of 1 clean + 1 hang clean 76 kg

Toes to bar 3xmax (I really suck at these)

The box squats felt weird since I've only done OL style squats but it's in the program so...
I'm getting better at the hang cleans but I still have to reset to get it right. The pump in my lower back was sick and made the cleans more difficult.

[Steff]

2 hang snatch(from knee) 6 sets 58,5 kg

1 Clean pull + 1 clean and jerk 57,5 kg (had to adjust the weight after my jerk here... I kinda suck at it)

5x3 power jerks 50 kg

I did ride down a couple of jerks at 57,5 kg. Hang snatches felt pretty good had 3 bad ones but I'v started to keep the bar closer now.

[Steff]

Strict OHP ramping up to a 1 RM:
1x3 40 kg
1x2 50 kg
1x1 55 kg
1x1 60 kg (shoulders kinda worn out)

Seated DB OHP
3x8 15 kg DB:s

JM press
4x10 30 kg

Incline Tate press
3x20 9 kg DB:s

Band pull aparts 200 reps

Power jerks
6x2 60 kg (I'm still having a some trouble going deep enough. Got a couple of nice ones though)

DB curl 3x8 12,5 kg DB:s
Shrugs at position 2 Snatch grip 1x10 40 kg 1x10 60 kg
Shrugs at position 2 Clean grip  1x10 60 kg

Crunches 3x20 BW

Got to work on my jerks...

[Steff]

Box jump: don't know the cm on this but approximately 50-60 cm box +8 eleiko bumber plates (PR by the way).

EMOM 12 min 2 reps Box squats 84 kg

Sumo SLDL 3x15 60 kg

Seated GM 3x15 35 kg

EMOM 6 min of 1 snatch pull + 1 snatch half of the sets on 61,5 kg and the others 64 kg. (3 snatches missed one on 61,5 and two on 64)
EMOM 6 min of 1 clean pull + 1 one clean 86 kg

Oblique crunches 3x20

Besides being a bit dizzy and shaky through out my body my shoulder felt wobblier than usual today so they were a big part of the fails on the snatch. The pull isn't so much a part of the problem I can snatch pull 64 almost to my collarbone any time.
Cleans were heavy as F**K... since my glutes and back were fried, I sank through almost every time and had little help from them on the way out of the hole.

[Steff]

Box squat with chains ramping up:
1x3 60 kg
1x2 80 kg
1x1 90 kg
(weights noted without the weight of the chains)

Clean high pulls:
1x3 90 kg
2x3 100 kg
1x3 105 kg

Step ups
3x10 40 kg

Superset:
Seated GM 3x10 40 kg
Norwegian curl 3x10 (had to do these eccentric)

Reversed hypers
3x20 BW

Power cleans
6x3 76 kg

Decline DB sit ups
3x8 6 kg

The chains weighs about 20-25 kg each and I used a bit lower box this time.
I don't like the decline sit ups or more precise: My lower back don't like them.
Pulled 105 kg 5 cm beneath my pec-line in the clean pull!

[Steff]

2 hang snatch(from knee) 1 set 59,5 kg 1 set 60,5 kg 4 sets 61,5 kg (had to sneak past the 60 kg line here... I've had some psych-block with 60 kg)

1 Clean pull + 1 clean and jerk 57,5 kg (adjust the weight after my jerk here... I'm a lot better at it now)

5x3 power jerks 57,5 kg

Really good snatch day. It's at times like these I really love OL-lifting!