!2 weeks Basic Olympic weightlifting.

[Steff]

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.

[Steff]

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

[Steff]

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:

[Steff]

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)

[Steff]

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.

[Steff]

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

[Steff]

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.   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.

[Steff]

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

[Steff]

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

[Steff]

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