Steff's Olympic lifting log!

[Steff]

BP ramping up to 1x2 90 kg

EMOM 9 min, 3 reps BP with chains 50 kg

Push ups 3xmax BW feet elevated 30 cm 1x31, 1x15, 1x25 (made sure I locked out every rep)

Pull ups 3xmax BW 1x20 PR, 1x13, 1x12

Jerks
1x3 40 kg, 45 kg, 50 kg
1x2 55 kg
1x1 60 kg

Cleans
1x3 60 kg, 65 kg, 70 kg
1x2 72,5 kg
1x1 75 kg

AMRAP 7 minutes of:
7 thrusters 42,5 kg
7 burpees

Did semi cheat on the AMRAP... when I had to rest I stopped the clock. I rested because my form on thrusters deteriorated so it became risky mainly due to my triceps was kinda fried.
A PR in pull ups is always nice! 

[Steff]

Squat:
5x60 kg
2x80 kg
2x100 kg
1x105 kg

Sumo deads on 10cm blocks ramping up to 1 RM:
1x130 kg
1x150 kg
1x155 kg

Seated GM
1x10 65 kg (mistakenly loaded to much and did 2 reps too much... HEAVYYY!)
2x10 55 kg

Bulgarian split squats
3x10 30 kg

Back ext
3x20 BW

6 sets of 2 clean high pulls +1 power clean 76 kg (discovered today that the percentages should be based on your power clean 1RM, not your clean 1 RM)


AMRAP 16 min:
24 Death marches 12,5 kg DB:s (managed about 5 laps but it could have been 6, had to change to 10 kg db's after lap 3)
24 Plank knees to elbows
5 deadlifts 110 kg

[Steff]

7 set of 2 snatch balance +1 hang snatch 48 kg

Hang cleans mid thigh 7x3 75 kg

Snatch pulls from blocks @hip 6x3 60 kg

Box jumps ramping up to max: Box+9 bumpers PR

Had a bad snatch balance day.... otherwise it was a good WO!

[Steff]

Wide grip BP
1x90 kg
1x97,5 kg
1x102,5 kg-fail (I've lost a lost of power in my pecs)

CGBP
3x10 60 kg

DB Skull crushers
4x10 10 kg DB:s

DB JM press
3x20 6 kg DB:s

200 banded push downs

Press to jerk
6x3 40 kg

EMOM 10 min
2 Front squat 60 kg
2 push press 40 kg (was supposed to use 60 kg here but my triceps was too fried could hardly lockout @ 40 kg)

DB curl
1x5 17,5 kg DB:s
1x8 15 kg DB:s
1x10 10 kg DB:s

DB Laterals
3x8 10 kg DB:s

[Steff]

Back squat ramping up:
2x80 kg
1x100 kg
1x110 kg
1x120 kg

Seated box jump ramping up to: box+8 bumpers

EMOM 12 min 2 rep Back squat 91,5 kg

GM 3x10 62,5 kg

Back ext 3x10 25 kg

Snatch
1x3: 40 kg, 45 kg, 50 kg
1x2 55 kg
1x1 60 kg


4 laps of:
10 KB swings
60 jump rope
10 Banded crunches

[Steff]

DBBP ramping up:
5x20 kg DB:s
3x30 kg DB:s
2x35 kg DB:s
3x40 kg DB:s

EMOM 9 min 3 Push press with rubber bands 20 kg (I was supposed to use 37,5 kg and thinner rubber bands but ended up with green ones...)

DBBP
3x8 30 kg DB:s

Pull ups: (warm up, 1x3 BW, 1x1 BW+20 kg, 1x1 BW+30 kg, 1x1 BW+35 kg)
1x17 BW
1x14 BW
1x12 BW

DB row
3x10 22,5 kg

100 face pulls 7,5 kg

Jerk
1x3 40 kg, 50 kg, 55 kg,
1x2 60 kg,
1x1 65 kg (better than ever but still not quite there)

Clean
1x3 60 kg, 65 kg, 70 kg
1x2 75 kg
1x1 80 kg (had a slight tendency to bend my arms in the second pull but managed to correct it)

3 laps of
5 Push press 42,5 kg
10 step ups 30 kg
10 Pull ups BW

When I warm up for a max rep attempt on pull ups I take away the last warm up set(BW +35 kg).
Jerk are coming along fine made a lot of difference when I realized that you just push it upwards to the top of your head and before the bar start descending you go under it.

[Steff]

Back sq ramping:
3x60 kg
2x80 kg
2x100 kg
1x110 kg

OH sq ramping up to todays 1 RM:
2x60 kg
1x70 kg
1x75 kg (discovered a weakness here: I bend the left arm ever so slightly at the bottom of the squat... gotta fix that!)

Snatch deadlift:
3x10 75 kg
1x1 105 kg

Banded pull throughs 100 reps green rubber band

8 sets 1 clean high pull + 1 power clean 80 kg

16 minutes of:
40 death marches 10 kg DB:s
6 inch worms
6 deadlifts 115 kg

[Steff]

7 sets of 1 snatch balance +1 hang snatch @hip 52,5 kg

Snatch pull 2x2 90 kg

7 sets of 1 clean pull + 1 Hang clean mid thigh 80 kg

Clean pull 1x2 120 kg 1x2 110 kg (the first rep of 120 was good, both on 110 were good)

Snatch pulls from blocks @hip 6x3 65 kg

Leg ext 1x10 60 kg, 1x10 55 kg, 1x10 40 kg

[Steff]

Bench press ramping up:
4x60 kg
2x80 kg
1x90 kg
1x95 kg
1x100 kg

OHP ramping up to todays 1 RM
1x3 40 kg
1x2 50 kg
1x1 55 kg
1x1 60 kg Fail

OHP
3x5 42,5 kg

JM press
3x8 37,5 kg

Tate press
4x10 8 kg DB:s

Press to jerk
5x2 42,5 kg (had a stiff shoulders today so I sucked at it today)

15-12-9 of:
Push ups
Pull ups
Air squats

My coach warned me that I probably would not get the usual numbers in the OHP and he was right.

[Steff]

Back squat ramping up:
2x80 kg
1x100 kg
1x110 kg
1x120 kg


EMOM 12 min 2 rep Back squat 97,5 kg

1 Snatch every 30 second for 5 min 40 kg

Step ups
3x10 50 kg

Back and hip extensions
3x10/10

Snatch
1x2: 50 kg,55 kg, 60 kg
1x1 62,5 kg
1x1 65 kg (my technique got better as the weights got heavier)

3 laps of:
15 KB swings 20 kg
15 sit ups
5 box jumps (box+5 bumpers)

Good WO even though my legs was kinda wasted when I got to the heavier snatches. Weird thing with the snatches when I had crappy technique and timing on the lighter weights... The 65 kg snatch was close to one of my best ever.