Steff's Olympic lifting log!

[Steff]

Tall snatch
1x3 20,30,40,40,40 kg

1 Snatch high pull-1 snatch-1hang snatch
1x1 55 kg, 60 kg
5x1 65 kg (2 failed hang snatches... damn)

Snatch high pull
3x3 80 kg

Clean
1x3 60, 70 kg
1x2 80 kg,
1x1 90 kg, 100 kg

Clean pull
2x3 110 kg
1x3 115 kg

Front squat
1x3 40, 60, 80, 90 kg
1x1 100 kg

BB row
1x4 80 kg
1x8 60 kg
2x5 70 kg

OHP
4x4 40 kg

[Steff]

OHP
5x5 40 kg

BB row 6 different grips 3 reps each
2x18 40 kg

BB row
1x3 90 kg (cheating)
1x3 80 kg
1x5 70 kg
1x8 60 kg

Pull ups
3x3 20 kg

Squats
6x3 70 kg

Box jump
4x3

[Steff]

Tall snatch
1x3 20,30 35,,40,40,40 kg

1 Snatch high pull-1 snatch-1hang snatch
2x1 55 kg, (1 failed snatch)
4x60 kg

Snatch high pull
1x3 70 kg, 80 kg, 90 kg, 105 kg

Clean
1x3 60, 70 kg
1x2 80 kg,
1x1 90 kg, 100 kg

Clean pull
3x3 120 kg
1x3 100 kg

Jerk from rack
1x3 40, 60 kg
3x3 70 kg

Front squat
6x3 60 kg

Back ext
3x8 30 kg

Box jumps
4x3

Russian twist
3x20 25 kg


Not my best day in the beginning... but cleans always works! 
100 kg felt easy today and I was a bit too fast under the bar so it crashed on me a bit. Starting to get the hang of the jerks. Moved my grip out 1 cm on each side, made a lot of difference. 

[Steff]

Clean ramp
1x5 60,
1x3 70 kg
1x2 80 kg
1x1 90 kg, 100 kg

Hang clean
6x1 90 kg (I was supposed to do 3x2 but felt worn)

Squat ramp
1x3 60 kg
1x3 80 kg, 100 kg
1x1 110 kg, 120 kg

Clean high pull
3x3 100 kg

Eccentric squats
3x2 145 kg (3 box jumps after each set)

OHP and jerks superset
4x3 40 kg

BB row
3x5 60 kg

BB jump
3x3 20 kg

Box jump
3x3

[Steff]

Yesterdays WO:

Tall snatch
1x3 20,30,40,40,40 kg

1 Snatch high pull-1 snatch-1hang snatch
6x1 55 kg (one lost hang snatch)

Snatch high pull
1x3 70, 75, 80 kg

Clean
1x3 60, 70 kg
1x2 80 kg,
1x1 90 kg, 95 kg

Clean pull
3x3 105

Front squat
1x3 40, 60, 80, 90 kg
1x1 100 kg

BB row
4x3 70 kg

OHP
4x5 40 kg

Box jump
4x3

[Steff]

Fridays WO:

OHP Ramp:
1x3 40 kg
1x1 50 kg, 55 kg
1x2 60 kg
1x1 55 kg, 50 kg

OHPSnatch grip, jerk grip, close grip
3x3 40 kg

BB row superset with DB HBR
4x3 80 kg 4x3 20 kg DB:s

Pull ups
1x5 20 kg
1x3 30 kg
1x3 25 kg

Squats
6x3 80 kg

Box jump
4x3

[Steff]

Tall snatch
1x3 20,30,40,40,40 kg

1 Snatch high pull-1 snatch-1hang snatch
1x1 55 kg
5x1 60 kg (1 lost hang snatch and one snatch)

Snatch high pull
3x3 75kg

Clean
1x3 60, 70 kg
1x2 80 kg,
1x1 90 kg
1x1 103 kg PR!!! and an easy one to!

Clean pull
3x3 110 kg

Front squat
6x3 60 kg

Jerks from rack
1x3 40 kg
4x3 60 kg (got one perfekt and a couple of others fair.)

Back ext
3x8 40 kg

Box jump
4x3