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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
4x1 45 kg

Snatch high pulls
3x3 70 kg

Jerks(squat)
2x3 45 kg, 50 kg

Clean high pulls
5x4 80 kg

Snatch grip push press
2x5 52 kg, 58 kg

Squat
1x8 60 kg
1x6 65 kg, 70 kg, 70 kg

Back ext
3x8 15 kg

Russian twist
3x20 10 kg

Steff:
Friday: Speed work and rows

Today:
Bike 10 min, Tall snatch 3x3 15 kg, snatch pulls, 3 pull from blocks 3x3 15 kg

Snatch
1x3 44 kg, 48 kg, 52 kg
1x2 55 kg
1x1 60 kg
1x2 60 kg

Clean and jerk
1x3 41, 45, 50 kg
1x2 53 kg
3x1 58 kg

Squat
2x6 60 kg
1x6 65 kg
2x6 70 kg

Snatch high pulls from blocks (mid thigh)
3x5 70 kg

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 50 kg, 55 kg

Snatch high pulls
3x3 70 kg

Jerks(squat)
2x3 50 kg, 58 kg

Clean high pulls
2x7 90 kg, 2x5 90 kg

F-Squat
1x6 50 kg, 55 kg
1x3 65 kg, 70 kg,
1x5 65 kg

Steff:
Wednesdays WO

Bike 10 min, Tall snatch 3x3 15 kg, snatch pulls, 3 pull from blocks 3x3 15 kg

3 Position snatch (floor, knees, hip)
2x1 52 kg
3x1 56 kg

2 Power jerks + 1 jerk (squat jerk)
2x1 50 kg
3x1 53 kg

Snatch High pull
2x7 72 kg
3x5 72 kg

Push press
5x5 53 kg

Squat
1x8 60 kg, 65 kg
1x6 70 kg
2x6 75 kg


Friday: Speed work


Todays WO

Bike 10 min, Tall snatch 3x3 15 kg, snatch pulls, 3 pull from blocks 3x3 15 kg

Snatch
1x3 48 kg, 52 kg, 56 kg
1x2 60 kg
1x2 65 kg (1 fail)
2x3 65 kg(2 fails)
2x2 65 kg


Clean and jerk
1x3 45, 50 kg, 52
1x2 56 kg
1x1 60 kg

Squat
1x6 60 kg
1x6 65 kg, 70
2x4 75 kg

Snatch high pulls from blocks (mid thigh)
3x5 72,5 kg

Had a really bad day... especially the snatches I could feel it during the warm up (didn't go to full extension on a lot of lifts). Got better during the C n J though.
Might have been the after math of Wednesdays WO

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 52 kg,
3x1 56 kg

Snatch Balance
5x3 50 kg

Jerks(squat)
2x3 50 kg, 58 kg

Clean high pulls superset with squats
5x5 90 kg

Squat
1x6 65 kg, 70 kg, 75 kg
2x5 80 kg

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