Steff's Olympic lifting log!

[Steff]

Thursdays WO:

b]Weighted box jumps plates on floor
1x1 5 plates 50 kg
1x1 6 plates 50 kg
1x1 7 plates 50 kg PR

OHP
1x5 47 kg ,50 kg, 54 kg

Sots press Jerk grip BTN
2x10 20 kg

F-squat on plateau with green rubber bands
5x3 20 kg

Power cleans
5x2 60 kg

1 Clean high pull + 1 from hang
5x1 100 kg

HBR
3x3 27,5 kg DB:s
2x10 10 kg DB:s
[/b]
Seated GM
3x8 77,5 kg

Roll outs
3x20

tricep push downs
3x8 60 kg





Todays WO:

Snatch ramp:
2x3 40 kg, 50 kg
1x3 55 kg, 60 kg

Snatch complex
6 sets of 1 snatch + 1 hang  65 kg (failed one rep)

Hang clean
6x1 85 kg

Push press
1x2 60, 65, 70 kg
1x1 75 kg
1x2 70 kg
1x3 65 kg

BB row
1x3 66 kg, 70 kg, 75 kg

Clean deads
1x1 140 kg
2x4 130 kg
1x5 110 kg

Sots press
2x10 20 kg

Snatch grip row cambered bar
2x10 30 kg

DBBP
3x5 35 kg

Prone eagle
3x12 5 kg DB:s

Push downs
1x5 80 kg
1x8 70 kg
1x10 60 kg

Back ext
3x8 20 kg (bar on neck)

KB sit ups
3x6/6 8 kg

BB curl
1x10 20 kg
2x8 30 kg

[Steff]

OTM 10 min, 1 Snatch:
60 kg, 62,5 kg, 65 kg, 66 kg, 67,5 kg, 67,5  kg 68,5 kg, 68,5 kg, 68,5 kg, 68,5 kg (one failed rep @ 68,5 kg)

Snatch high pulls (Tommy Kono style)
2x3 80 kg (stick @ low chest) hit the stick
1x3 80 kg (stick @ mid chest) Hit the stick first set second close, third set 5 cm from stick
2x3 80 kg (stick @ high chest) second set-Hit the stick every rep.

Snatch grip Push press
1x5 50, 60, 65 kg
1x3 70 kg, 75 kg

Sots snatch grip
2x10 20 kg

DB row
3x8 35 kg

BB row snatch grip cambered bar
1x10 30 kg

Front squat
3x5 65 kg
1x1 alpine + 2 regular 80 kg

BSS
3x5 25 kg

Back bridge
3 min

Windshield wipers
3x20

Roll ups
3x8 50 kg

Push downs
3x5 80 kg

The OTM @68,5 kg is some kind of PR for me. I'm faster under the bar than before but have the strange behavior of being faster @55 kg than @68,5 kg. It got better this session but if I would get a super hero name it would probably be "The Slug" or something...

[Steff]

Squat ramp
1x7 60 kg
1x4 80 kg
1x2 100 kg
1x1 110, 120 kg

Eccentric squats
3x3 137,5 kg

Box jumps
3x3 box+ 5 bumbers

Hip bridge
3x8 100 kg

Leg press
1x10 52,5 kg

Leg curl
3x8 40 kg

Decline crunches
3x16 BW

This week got kinda messed up due to my boss planning or rather lack there of and my wife's wishes.
Took it easy with the back exercises since I due for a fairly heavy snatch complex tomorrow.

[Steff]

Snatch ramp:
2x3 40 kg, 50 kg
2x3 55 kg,

Snatch complex
7 sets of 1 snatch + 1 hang 60 kg

Snatch
3x1+1+1 (10-15 sec between singles) 60 kg

Clean
1x3 75 kg
1x2 80 kg, 85 kg
3x1 90 kg

Push press
5x2 50 kg

BB row
1x5 62,5 kg,
1x3 70 kg,
1x3 80 kg
1x10 50 kg

Back ext
3x8 40 kg (bar on neck)

Russian twist
3x20 20 kg

Things are coming together on the snatch. Faster under the bar and a tighter lockout was the focus today... Made real improvements.

PS: my coach is not big on giving praises... but I got two: "That was actually a decent snatch." and that's from a man who when commending usually says " Well that wasn't a total catastrophe."

Todays WO:

Weighted box jumps plates on floor
1x1 4 plates 60 kg
1x1 5 plates 60 kg
2x1 6 plates 60 kg

Box jumps
5x3 Box +5 plates

OHP
1x8 40 kg ,45 kg,
1x5 50 kg
1x3 55 kg

Sots press Jerk grip BTN
2x10 22,5 kg

F-squat to box on plateau with green rubber bands
5x3 40 kg

clean high pulls
1x3 70 kg, 75 kg
3x3 80 kg

HBR
3x8 17,5 kg DB:s
2x10 12,5 kg DB:s

GM
3x5 80 kg

KB sit ups
3x4/4

I feel kinda beat up so two days rest will be so nice now.

[Steff]

OTM 10 min, 1 Snatch:
62,5 kg

1 Snatch high pull + 2 hang panda pulls
7x1 85 kg (stick @ pec line)

Snatch deadlift
3x5 105 kg

Snatch grip Push press
3x5 52,5 kg

Sots snatch grip
2x10 27,5 kg

Front squat
3x5 70 kg

Step ups
3x5 52,5 kg

GM
3x8 60 kg

Rev close grip row
3x8 55 kg

Pushdowns
3x8 65 kg

Windshield wipers
3x20

Felt out of breath during the WO... might be some infection or just a coincidence but there's a lot of colds going around both at the gym and at my work.

[Steff]

Box jumps
1x2 Box +6 Bumpers
1x2 Box +7 Bumpers
5x2 Box +8 Bumpers

OHP
3x5 50 kg

Sots press Jerk grip BTN
2x10 32,5 kg

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

Power clean
5x3 72,5 kg

HBR
3x5 22,5 kg DB:s
2x8 17,5 kg DB:s

Step ups
3x3 20 kg

Oblique crunch
3x20 2,5 kg

Single leg hip bridge
4x5 12 kg

Back plank
1x3 min

Push ups
3x8 BW

[Steff]

Yesterdays WO:

Squat ramp
1x7 60 kg
1x4 80 kg
1x2 100 kg
1x1 110, 120 kg

Eccentric squats
3x2 142,5 kg

Box jumps
3x3 box+ 6 bumbers

Hip bridge
3x3 140 kg

Leg press
1x10 52,5 kg

Leg curl
3x7 45 kg

Tall snatch with rubber bands ("bar" 5 cm above belly button)
Broom stick 3x4

Knees to elbows
3x20



Todays WO:

Snatch
1x3 40,40,45,45 kg
8x3 50 kg

Cleans
6x2 75 kg

BB row
3x5 70 kg

Push press
1x2 50, 60, 65
1x1 70, 75 kg
1x2 65 kg

Squat jerk sit
3x20 sec 10 kg

Seated GM
3x8 60 kg

Snatch grip BB row cambered bar
3x7 40 kg

Dips
3x5 BW

Face pulls
3x20 20 kg

Pushdowns
2x4 95 kg (eccentric)
2x10 50 kg (40 sec rest between sets)
1x8 60 kg

Was really off today so I went light on almost everything. My snatch technique was really shitty the first 4-5 sets... bent arms on the second pull, pulling too early, catching it forward..

[Steff]

Mondays WO:

OTM 10 min, 1 Snatch:
62,5 kg, 65 kg, 66 kg, 67,5 kg, 68,5 kg, 65 kg, 65 kg, 65 kg, 65 kg, 65 kg

1 Snatch high pull + 2 hang panda pulls
7x1 75 kg

Snatch grip Push press
3x5 55 kg

Sots snatch grip
2x10 30 kg

Front squat
3x5 75 kg

Step ups
3x5 35 kg

BB row
3x5 60 kg

BB row cambered bar snatch grip
3x8 30 kg

Russian twist
3x28 15 kg

Batwings
3x12 6 kg DB:s

Push ups
3x8 BW

Single leg hip bridge
3x5/5 12 kg

Back bridge
1x3 min


Wednesdays WO:

From kneeling on to feet and then Box jump
1x1 Box +5 bumpers
1x1 Box +6 Bumpers
1x1 Box +7 Bumpers
1x1 Box +8 Bumpers

Box jumps
3x2 Box +8 bumpers

Power clean
5x3 75 kg

OHP
3x5 55 kg

Sots press Jerk grip BTN
2x10 32,5 kg

Jerk drive with green rubber bands
1x3 80 kg,80 kg,100 kg, 100 kg, 80 kg

HBR
3x5 25 kg DB:s
1x10 10 kg DB:s

Tall snatch with RB low with Broomstick
4x4
A bit higher setting
4x4 10 kg bar

Decline chrunch
3x18 BW

Dragon
3x20 16 kg

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

Fridaydays WO:

Squat ramp
1x7 60 kg
1x4 80 kg
1x2 100 kg
1x1 110, 122,5 kg

Eccentric squats
3x2 142,5 kg

Box jumps
3x3 box+ 6 bumbers

Hip bridge
4x3 80 kg explosive

Leg press
1x10 52,5 kg[/B]

Leg curl
4x3 50 kg

KB sit ups
3x6/6  8 kg


Todays WO:

Snatch
1x3 40,40, 50, 50 kg
13x3 55 kg (two missed snatches)

Cleans
7x2 80 kg

BB row
3x6 65 kg

Push press
7x2 60 kg

Squat jerk
3x5 20 kg

Seated GM
3x8 65 kg[/B]

Snatch grip BB row cambered bar
3x6 42,5 kg

Superset:
Prone eagle 3x8 4 kg DB:s
Batwings 3x6 8 kg DB:s

Pushdowns
2x4 90 kg (eccentric)
2x8 65 kg

Knees to elbows
3x20

[Steff]

OTM 5 min, 2 Snatches: 50,50,55,55 kg
OTM 5 min 1 snatch: 55 kg, 55 kg, 57,5 kg, 57,5 kg, 57,5 kg

Snatch high pull
1x3 70 kg
3x3 80 kg

Snatch grip Push press
3x5 60 kg

Sots snatch grip
2x8 32,5 kg

Front squat
3x5 80 kg

Step ups
3x5 40 kg

BB row
3x5 72,5 kg

BB row cambered bar snatch grip
2x10 30 kg

GM
3x8 70 kg

Russian twist
3x20 20 kg

Not the best snatch day. Tried to lift the feet during the pull under... worked sometimes...
Try to push the RI:s during some of the accessory exercises.

[Steff]

Hurdle jumps
5x2  3 hurdles

Power clean
5x3 65 kg

OHP
3x3 57,5 kg

Sots press Jerk grip BTN
2x8 35 kg

Fsq with rubber bands
5x3 40 kg

BSS (explosive)
3x3 8 kg

HBR
3x3 25 kg DB:s
2x10 15 kg DB:s

Superset:
Leg curl 3x5 40 kg
GM 3x5 60 kg

Back ext
3x8 20 kg (bar on "neck")

Push downs
3x5 75 kg

Oblique crunches
3x20 25 kg