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!2 weeks Basic Olympic weightlifting.

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Steff:
Warm up
10 min bike, Tall snatch 3x3 15 kg, snatch pulls, 3 pull from blocks 3x3 15 kg

1 power snatch 2 snatches
2x1 56 kg
3x1 60 kg

2 Power jerks + 1 jerk (squat jerk)
2x1 53 kg
3x1 56 kg

Superset
Snatch High pull 5x5 74 kg (pulled to pecline)
Snatch grip Push press 5x5 60 kg

Front Squats
1x6 60 kg, 63 kg
1x5 68 kg
2x3 72,5 kg

Superset:
Box jumps 3x3 BW
Tri ext 3x3 52 kg
Kickbacks 3x3 4 kg DB:s

Steff:
Warm up
10 min bike, Tall snatch 3x3 15 kg, snatch pulls, 3 pull from blocks 3x3 15 kg

1 Power Snatch 1 snatch
1x1 56 kg, 60 kg, 65 kg

Snatch
1x2 73 kg (post op PR)
1x2 65 kg

C n J
2x1 53 kg, 56 kg
1x1 60 kg, 65 kg, 60 kg

Squats
1x5 60 kg, 65 kg, 70 kg,
1x4 75 kg
2x3 80 kg

Laterals
3x8 8 kg DB:s

Post op PR in the snatch was actually a miscalculation from my side... I was supposed to snatch 1x1 @68 kg, loaded the the bar wrong and my coach saw it but just kept a straight face. My first thought when I got the bar off the ground was "dang this is heavy for 68 kg". After the first rep someone tried to say it was 73 kg but my coach just said "It's 68 kg! Now LIFT!

Steff:
Warm up
10 min bike, Tall snatch 3x3 15 kg, snatch pulls 1x3 repps up to 60 kg, 3 pull from blocks 3x3 15 kg

2 power snatches 1 snatch
1x1 56 kg

1 power snatch 1 snatch
4x1 56 kg

Jerks(squat)
5x3 60 kg

1 Power Clean 1 Clean
5x1 70 kg

Clean high pulls
5x5 95 kg

Squat
1x5  75 kg
3x5 80 kg
1x3 83 kg
1x5 80 kg

I try to get lower in the power snatches but it's really hard... the weight is a bit light so I have no problem catching them with minimal knee bend.

Steff:
Bike 10 min, Tall snatch 3x3 15 kg, snatch pulls 3:s to 60 kg, 3 pull from blocks 3x3 15 kg

3 Position snatch  first 2 as power snatches (floor, knees, hip)
1x1 53 kg, 56 kg, 60 kg , 60 kg
3x1 62,5 kg

2 Power jerks + 1 jerk (squat jerk)
1x1 53 kg, 56 kg
3x1 60 kg

Cleans
1x1 70 kg 75 kg
1x3 80 kg

Snatch High pull
5x5 77,5 kg

Snatch grip Push press
5x5 62,5 kg

Front Squat
1x5 68 kg
2x4 72,5 kg
2x3 77,5 kg

Steff:
Bike 10 min

Speed work:

Compoundset
Push up to  boxes 3x3 BW
Squatting SG OHP 3x3 15 kg
OHP 3x3 25 kg
Squatting arm  Snatch  1x3 stick, 10 kg , 15 kg kg

Superset
Drop Squat Jerk 1x3 20, 25 , 30 kg
Drop Snatch 1x3 20, 25, 30 kg

Compoundset:
Tri ext 3x3 25 kg
KB 3x3 4 kg DB:s
Pushdowns 3x3 30 kg

Box jumps
3x2 BW (last set 4 cm higher than ever post op)

Explosive lunges
3x2/2 BW

Superset
HBR 3x2 40 kg DB:s
BB row 3x5 50 kg

Mobility
OH Squats hands touching 5x3 20 kg

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