Steff's Olympic lifting log!

[Steff]

DBBP ramping up:
1x8 20 kg DB:s
1x5 30 kg DB:s
1x2 35 kg DB:s
1x3 40 kg DB:s

EMOM 9 min 3 reps of banded bench press 50 kg

Pull ups
3x6 BW +15 kg

BB row
2x10 60 kg
1x10 55 kg
1x10 50 kg

DB row
4x10 22,5 kg

Jerk
1x2 50 kg, 55 kg, 60 kg
1x1 65 kg, 68 kg

Clean
1x2 70 kg, 75 kg 80 kg
1x1 82,5 kg, 85 kg

Box jumps ramping up to box+9 bumpers

15-12-9
OHP seated on floor 20 kg
Dips BW
Push ups BW

[Steff]

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

Banded deadlift
1x120
1x140
1x150

Bulgarian Split squat:
3x10 32,5 kg

SLDL
3x20 40 kg

Power cleans 10 sec between the singles.
5x1,1,1 76 kg

AMRAP 18 min
4 inch worms
18 Dragon
4 DB snatches 12,5 kg
8 lunges 10 kg (taking it easy with these since my knees seem to really dislike them)

[Steff]

 Yesterdays WO:

Tall snatch
1x3 25 kg
1x3 27,5 kg
4x3 30 kg

Snatch high pull
3x2 90 kg

Hang cleans bar just above the knees:
6x3 75 kg

Snatch off blocks bar just above knees:
5x3 60 kg (pulled these to the neck)
1x3 70 kg

Clean high pull
3x2 110 kg

Box jumps ramping up to box +9 bumpers



TODAYS WO:

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

Floor press ramping up to 2 RM
1x2 80 kg
1x2 90 kg
1x2 100 kg
1x2 105 kg

CG floor press (my left shoulder dislikes this exercise)
1x5 80 kg
1x5 70 kg
2x8 70 kg

Decline DB tri ext roll over
4x10 10 kg DB:s

Jerks
6x3 56 kg (had a bad day but the 2 last sets where ok)

200 tricep pull downs (used a lot of dropsets here ranging from 40 kg to 12,5 kg and start over)

45° cuban rotations
3x30 1 kg DB:s

DB curl
3x8 12,5 kg DB:s

AMRAP 10 min:
5 jerks 30 kg
10 deadlifts 90 kg
15 box jumps

Paced myself on the AMRAP since I feel a bit worn right now. I also chose a light weight on the jerks during the conditioning part to be able to keep the technique fairly correct.

[Steff]

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

Box jumps with weights 30 kg ramping up (height) to 10 bumbers

Back squat 10x2 97,5 kg 1 min RI

Speed deads with green rubber band 12x1 90 kg 30 sec RI


Back and hip extensions
2x8/8 30 kg 1x8/8 20 kg

Snatch
6set 1 power snatch + snatch 48,5 kg

3 rounds of
12 back ext
12 sit ups
5 box jumps (box+6 bumpers

[Steff]

OHP ramping up
5x40 kg
3x50 kg
1x55 kg

EMOM 9 min Floor press 3 different grip widths. 77,5 kg
3x3 Normal (ring finger on the "ring" on the PL bar)
3x3 medium
3x3 narrow

Single hand incline DB press
3x10/10 22,5 kg

DB row
3x8 25 kg

Squat Jerks (I finally got this, and now I know how my jerks should feel even if I don't go to rock bottom as I did here)
4x3 40 kg
1x3 45 kg
2x3 50 kg
2x2 55 kg

6 set of power clean + clean 70 kg

3 rounds of:
12 pullups
12 reversed crunches on incline bench

Rollouts (on knees)
3x20

[Steff]

back squat ramping up:
1x3 60 kg
1x2 80 kg
1x1 100 kg
1x1 110 kg

Front squat with chains ramping up to 1 RM:
1x60 kg
1x70 kg
1x80 kg
1x85 kg

Seated GM:
3x8 65 kg

Reversed hypers:
3x20 BW

Power cleans 10 sec between triple singles:
5x1,1,1 80 kg

AMRAP 18 min:
4 inch worms 5 sec pause
18 dragons
10 lunges 20 kg
6 DB snatches 17,5 kg

[Steff]

Tall snatch
1x3 30 kg
1x3 35 kg
1x3 37,5 kg
2x3 40 kg PR

Hang cleans bar just above the knees:
6x3 80 kg

Snatch off blocks bar at hip:
6x3 70 kg

Light Squat jerks
5x3 40 kg

Box jump ramping up to max = box +10 bumpers PR

Snatch high pull
2x2 90 kg

Clean high pull
2x2 115 kg

[Steff]

Power jerks:
2x3 40 kg
2x3 50 kg
2x2 60 kg
2x2 65 kg
2x2 70 kg
2x2 75 kg

Roll back DB ext:
1x7 12,5 kg DB:s +1x4 10 kg DB:s
1x4 12,5 kg DB:s +1x6 10 kg DB:s
1x10 10 kg DB:s

Jerks:
6x3 60 kg (my final 2 sets were really good)

15-12-9
Pull ups (was supposed to superset with thrusters but since I had squats today....)

Toes to bar
3xmax (something happened in my left shoulder here so I had to quit)

[Steff]

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

Jump from knees to feet to 60 cm box, then from floor to box(the higher one) ramping up to 8 bumpers

Back squat 10x2 104,5 kg, 1 min RI

OHS:
3x12 40 kg

GM:
1x8 70 kg
2x8 65 kg

Reversed back ext
3x20 (10 with purple rubber band and 10 without)

Snatch
5set 1 power snatch +1 snatch 55 kg

Banded pull throughs:
3x30 green rubber band

3 rounds of
15 back ext
15 sit ups
5 box jumps (box+6 bumpers slightly higher box, almost 1 bumper higher)

Squat jerks:
4x3 20 kg

[Steff]

OHP ramping up:
3x40 kg
2x50 kg
1x55 kg

BP 3x3 normal grip, 3x3 medium, 3x3 close grip 75 kg 30 sec RI between sets.

DBBP:
1x6 35 kg DB:s +1x2 32,5 kg DB:s
1x7 32,5 kg DB:s
1x7 30 kg DB:s
1x2 30 kg DB:s

Max reps weighted pull ups 1 min RI
1x10 BW+10 kg
1x5 BW+10 kg
1x4 BW +10 kg

Power jerks:
6x2 62,5 kg (Got a few decent sets. Did two of them as squat jerks)

6 sets Power clean + clean 80 kg

Face pulls
3x30 10 kg

3 rounds of:
12 pull ups (had to rest pause in the last two sets)
12 rev crunches

My shoulder has taken a real beating but it's not the front delts it's the side and rear delts... DOMS like never before!   
Time to eat and rest!