« previous next »
Pages: 1 ... 7 8 9 10 [11] 12 13 14 15 ... 27   Go Down

Author Topic: Steff's Olympic lifting log!  (Read 73950 times)

Offline Steff

  • Global Moderator
  • Hercules Member
  • *****
  • Posts: 981
  • Karma: +6/-0
  • From BB to OL-lifting
    • View Profile
Even faster under the bar! ;)
« Reply #100 on: July 08, 2015, 01:49:25 PM »
Weighted "Box" jumps (I just put the bumpers on the floor)
1x1 7-14 bumpers BW+20 kg
1x2 10-12 bumpers  BW+30 kg  PR

Tall snatch with green rubber bands(RB resist at sternum)
6x3 10 kg bar (slightly shorter bands this time)

Snatch high pulls
5x3 70 kg

Power cleans
4x3 70 kg

F-squat to box with green rubber bands
4x3 45 kg

BSS explosive
3x2 BW +16 kg

OHP
1x3, 1x2 57,5 kg
1x3 52,5 kg

BTNP
1x8 35 kg

Sots press Jerk grip BTN
1x10 20 kg

HBR
3x3 30 kg DB:s
1x8 15 kg DB:s
1x10 10 kg DB;s

Back plank
1x3 min

Incline Sit ups
3x14 BW

Back ext
3x12 BW (slow eccentric)

Rope FP
3x3 50 kg
1x8 30 kg

Face pulls
3x20 10 kg

I'm already a lot faster under the bar. There are still some minor details to get sharper at but this is a big step forward.
« Last Edit: July 08, 2015, 02:07:59 PM by Steff »
Logged

Offline Steff

  • Global Moderator
  • Hercules Member
  • *****
  • Posts: 981
  • Karma: +6/-0
  • From BB to OL-lifting
    • View Profile
Re: Steff's Olympic lifting log!
« Reply #101 on: July 10, 2015, 11:47:01 AM »
Squat ramping up:
4x60 kg
3x80 kg
2x100 kg
1x110 kg
1x120 kg

Eccentric squats
1x130 kg (test set since only had one one spotter)
3x3 130 kg

SLDL
3x8 80 kg

SL roll ups
3x8 40 kg

Leg curl
3x8 35 kg

Rev hypers with purple rubber band
3x8

Rack holds
2x5 sec 130 kg
1x10 sec 130 kg

Windshield wipers
3x20

Russian baby makers
2x30 sec

Squat sit
1x3 min

Had to hurry this WO so no OL today.....
Logged

Offline Steff

  • Global Moderator
  • Hercules Member
  • *****
  • Posts: 981
  • Karma: +6/-0
  • From BB to OL-lifting
    • View Profile
Re: Steff's Olympic lifting log!
« Reply #102 on: July 11, 2015, 02:28:51 PM »
Tall snatch with green rubber bands(RB resist at sternum)
5x6 10 kg bar

Hip snatch + snatch
5x1 40,45,50,55,55 kg

Snatch
7x2 60 kg (3 fails)

Snatch High pull
1x2 90 kg, 100 kg
3x3 80 kg

EMOM 8 min 1 clean 80 kg

Push press
6x2 60 kg

Sots press BTN 1x10 25 kg
Sots press front 1x6 25 kg

BB row
3x5 70 kg, 1x8 60 kg, 1x10 50 kg

Dips
3x5 BW+20 kg

Bent over laterals +Laterals
2x12 +2x12

Seated GM
3x8 70 kg

Pushdowns
2x6 60 kg
Logged

Offline Steff

  • Global Moderator
  • Hercules Member
  • *****
  • Posts: 981
  • Karma: +6/-0
  • From BB to OL-lifting
    • View Profile
Re: Steff's Olympic lifting log!
« Reply #103 on: July 13, 2015, 01:32:15 PM »
1 Snatch + 1 hip snatch
4x2 55 kg
2x1 60 kg

Snatch
3x1 62,5 kg (1 Fail)

Snatch panda pulls
6x1 (1 full + 2 hang) 77,5 kg

Snatch grip Push press
3x5 60 kg
Sots press
1x10 25 kg

Front squat 1 alpine 10 sec pause +2 ordinary
3x1

Leg press
1x6 82,5

Leg ext 2x10 60 kg
Leg curl 2x8 40 kg

Rev BB row
3x5 77,5 kg
Snatch grip row
1x10 45 kg

Hip bridge
3x5 120 kg
Rubber band Pull through
1x8

Box jumps (box about 30 cm high... or low ;) )
3x2 50 kg
2x2 60 kg

Bent over laterals
3x8 8 kg DB:s

Russian twist
3x20 20 kg

Push downs
2x2 90 kg
1x4 80 kg
1x8 60 kg

Back plank
1x 3,5 min

Bad snatch day... lost them forward... bar getting too far out from thighs... only good new was that I rule on the hip snatch...
Logged

Offline Steff

  • Global Moderator
  • Hercules Member
  • *****
  • Posts: 981
  • Karma: +6/-0
  • From BB to OL-lifting
    • View Profile
Re: Steff's Olympic lifting log!
« Reply #104 on: July 15, 2015, 01:08:18 PM »
Weighted "Box" jumps (I just put the bumpers on the floor)
1x2 of: 5,6,7,8,9 bumbers BW+40 kg

F-squat to box with green rubber bands
5x3 30 kg

Superset:

Power cleans
5x3 80 kg  (need to meet these deeper... not standing)
HBR
3x5 25 kg DB:s
2x10 17,5 kg DB;s

Step ups explosive
3x3 BW +20

OHP
3x3 57,5 kg

BTNP
1x10 35 kg

Sots press Jerk grip BTN
1x10 22,5 kg


Roll outs
3x20

Face pulls
2x20 1x30 12,5 kg

I'm out of phase right now, cleans usually give any problem but today I missed the groove in many different ways... bar out from body, pulling too soon, pulling too late, bending arms... you name it I did it!  >:(
Logged

Offline Steff

  • Global Moderator
  • Hercules Member
  • *****
  • Posts: 981
  • Karma: +6/-0
  • From BB to OL-lifting
    • View Profile
Outside of the routine ;)
« Reply #105 on: July 16, 2015, 12:06:05 PM »
Snatch complex:
7 sets of: 1 hip snatch +2 hang from knee  @50 kg

Superset:
Tall snatch with rubber bands
3x5 10 kg (technique bar)
Snatch Panda pulls
3x5 72,5 kg

Tricep french press
3x3 52,5 kg
1x8 35 kg

3 way laterals
1x21 6 kg DB:s
2x30 6 kg DB:s

I'm faster under the bar and my technique is coming together again. :)
Logged

Offline Steff

  • Global Moderator
  • Hercules Member
  • *****
  • Posts: 981
  • Karma: +6/-0
  • From BB to OL-lifting
    • View Profile
Re: Steff's Olympic lifting log!
« Reply #106 on: July 17, 2015, 11:49:28 AM »
Squat ramp
1x5 60, 80 kg
1x2 100 kg
1x1 110, 120 kg

Eccentric squats
3x3 132,5 kg

SLDL
3x8 82,5 kg

Leg curl
3x8 42,5 kg

SL roll ups
3x8 45 kg

Oblique chrunch
3x20 2,5 kg
Logged

Offline Steff

  • Global Moderator
  • Hercules Member
  • *****
  • Posts: 981
  • Karma: +6/-0
  • From BB to OL-lifting
    • View Profile
Re: Steff's Olympic lifting log!
« Reply #107 on: July 18, 2015, 01:29:56 PM »
Snatch complex:
2 hang snatches + 1 snatch balance
6x1 52,5 kg

Hang cleans
6x3 75 kg

Clean high pulls
5x2 110 kg
1x3 100 kg

Push press
6x3 60 kg

BB row
3x5 60 kg
BB row snatch grip
1x5 60 kg, 1x10 40 kg
BB row rev grip
1x5 60 kg ,1x10 40 kg

Sots press clean grip
2x10 25 kg

Death marches
2x6 30 kg DB:s
1x10 20 kg DB:s

Incline crunches
3x14 BW
Logged

Offline Steff

  • Global Moderator
  • Hercules Member
  • *****
  • Posts: 981
  • Karma: +6/-0
  • From BB to OL-lifting
    • View Profile
Re: Steff's Olympic lifting log!
« Reply #108 on: July 20, 2015, 01:14:25 PM »
OTM 10 min, 1 Snatch @ 55 kg

Snatch high pulls (Tommy Kono style)
1x2 80 kg (stick @ mid chest) hit the stick
1x2 90 kg (stick @ low chest but above pec line) missed with 1 cm
1x1 +2 hang  100 kg  (stick @ top of sternum)  missed with about 2 -3 cm on the first rep
2x3 80 kg (stick @ top of sternum) hit it every time

Snatch grip Push press
3x5 65 kg
Sots press
1x10 30 kg

Front squat 1 alpine 10 sec pause +2 ordinary
3x1 60 kg

Leg press
1x8 80 kg

BB row
3x5 80 kg
2x10 50 kg

DBBP
3x8 25 kg DB:s

Cable laterals
1x8 12,5 kg
2x10 10 kg

Dragon
3x20 16 kg

BB curls
3x10 20 kg

Did arrive late to my WO... had to cut out some stuff but got most of the important crap in there.
No missed reps on snatches! :)
Logged

Offline Steff

  • Global Moderator
  • Hercules Member
  • *****
  • Posts: 981
  • Karma: +6/-0
  • From BB to OL-lifting
    • View Profile
Re: Steff's Olympic lifting log!
« Reply #109 on: July 22, 2015, 01:40:49 PM »
Weighted "Box" jumps (I just put the bumpers on the floor)
4x2  6 bumbers BW+50  kg

OHP
1x5 47,5 kg, 50 kg, 54 kg

BTNP
1x8 37,5 kg

Sots press Jerk grip BTN
1x10 25 kg

Superset:
Power cleans
5x3 80 kg (still need to meet these deeper... not standing)
HBR
3x5 25 kg DB:s
2x10 17,5 kg DB;s

Front squat with rubber bands
4x3 20 kg

BSS explosive
3x3 BW +12 kg

Back ext:
3x8 30 kg (bar on "neck")

Russian twist
3x20 25 kg

Face pulls
1x30 12,5 kg
2x30 15 kg

Superset:
45°cuban rotations
1x15 0,5 kg in each hand
OH shrug
1x20 20 kg
Logged
Pages: 1 ... 7 8 9 10 [11] 12 13 14 15 ... 27   Go Up
« previous next »
 

+ Quick Reply