Steff's Olympic lifting log!

[Steff]

Back squat ramping up:
1x3 60 kg
1x2 80 kg
1x2 100 kg
1x1 110 kg


Back Squat with chains ramping up to 1 RM
2x60 kg
1x80 kg
1x100 kg PR

Straight Leg Deadlift 3x8 82,5 kg

Hip bridge 1x15 90 kg 2x15 85 kg

5 set:
1.1 Clean high pull 110 kg

100 Banded Good Mornings

AMRAP 18 min:
5 Inch Worm stanna 5 sek i topp
12 Alternernated Single leg raises BW+10 kg
6/6 DB Snatch 20 kg
2/2 Turkish Get-ups 12 kg KB

When I got to the clean high pulls my thighs (to my surprise) was oddly fried and of course my posterior chain. That made it really hard to keep the form.
I loved doing TGU:s again it has been years since I last tried them.

[ericebryan]

Congratulations on your squat and your dedication. It's great, and a reminder to others, to see your perseverence.

Eric

[Steff]

Tall snatch
1x3 35 kg
1x3 40 kg
4x3 42,5 kg PR

Hang cleans bar just above the knees:
6x2 85 kg

Snatch off blocks bar above knees:
2x2 70 kg
2x2 72,5 kg
1x1 80 kg
1x1 75 kg

Light Squat jerks
4x3 40 kg

Box jump ramping up to max jumping from a lower part of the floor using the higher box: box +9 bumpers, barely made it.

[Steff]

BP ramping up:
5x60 kg
3x80 kg
1x90 kg
1x95 kg
1x100 kg

BP with rubber bands ramping up to 1 RM:
1x80 kg
1x90 kg
1x95 kg
1x100 kg=fail

Skull crushers
3x8 30 kg

Tate press
1x8 10 kg DB:s
1x7 12,5 kg DB:s
1x10 10 kg DB:s

Squat jerk balance:
4x3 30 kg

Jerks
6x2 57,5 kg

3 rounds of:
20 cross chops 10 kg DB
12 jack knife

Suck fest jerk day. I was a bit stiff somewhere so I ended up on my toes most of the time... well I'll do a better mobility warm up next time!

[Steff]

Back squat ramping up:
2x80 kg
1x100 kg
1x110 kg
1x120 kg

"Box" jumps with weights 14 kg ramping up (height) to 15 bumbers

Front squat with rubber bands 8x2 65 kg 30 sec RI

Snatch high pulls:
1x1 72,5 kg
3x1 75 kg
1x1 80 kg
1x1 72,5 kg

Back extensions
3x8 30 kg

Dimmels:
3x8 90 kg

Snatch
5 sets of 1 power snatch + 2 snatches 56 kg ( a slight arm bend the first sets, took me until the last 2 sets before I got it right ... )

4 rounds of
15 KB swings 20 kg
15 OHS 42,5 kg

4x15 OHS is a lot of..... hmmm fun?!   
Anyway the pump and build up of lactic acid was fantastic or unbearable...

[Steff]

EMOM 9 min:
3 Bench Press with chains
3 different grips 45 kg

Push Press
3x8 50 kg

BB row
3x8 65 kg

Reversed BB row with Rubber band
3x10 40 kg

EMOM 8 min:
1 Clean and jerk 40 kg

Squat jerks:
3x2 45 kg
2x2 50 kg

4 set:
20 Face Pulls + 20 Windmills

My legs was fried from yesterdays OHS most of all my vastus medialis.
Decreased the weight on the clean and jerk to nail the technique in the jerk. Added 5 sets of squat jerks to go with the flow.
Took a wider grip on the jerk and it made a h*ll of a difference. Got the bar in position and the lockouts are finally there .

[Steff]

Congratulations on your squat and your dedication. It's great, and a reminder to others, to see your perseverence.

Eric

Thanks Eric!

[Steff]

Back squat ramping up:
1x3 60 kg
1x2 80 kg
1x1 100 kg
1x1 110 kg

Sumo Deadlift, feet on 3cm plateau ramping up to a 1 RM
1x120 kg
1x130 kg
1x135 kg
1x140 kg-fail

Back Ext with green rubber band 3x8

Reverse Hypers 4x20

5 set:
1.1 Clean high pulls: 115 kg (the good ones reached 1-3 cm above the bellybutton)

Squat jerks
3x4 40 kg (still a bit stiff but better than wednesdays WO.)


AMRAP 18 min:
14 Alternated Single leg raises 15 kg
8/8 KB Snatch 20 kg
3/3 Turkish Get-ups 12 kg

Got 4 rounds.

[Steff]

Yesterdays WO:

6 sets: 1 hang snatch pos 2 +1 hang snatch pos 3 50 kg

Pause snatch 2 sec (at knee)
6x2 60 kg

6 sets 1 hang clean + 1 clean 75 kg (I'm getting faster here)

Squat jerks 3x4 40 kg

6 Box jumps: Box + 8 bumpers

Snatch pulls 5x2 80 kg

Todays WO:
Push Press with band 1RM 45 kg

Skull Crushers 3x8 30 kg

Squat jerk balance 1x3 35 kg 4x3 40 kg

200 Band Push Downs

100 JM Press 10 kg

7 set:
7 Push Press 50kg
7 roll outs
1 min RI

DB curls 3x8 12,5 kg DB:s
OH shrug 3x20 20 kg

[Steff]

BP 9x3 77,5 kg 30 sec RI

DB OHP 3x8 17,5 kg DB:s

Pull ups BW +20 kg 1x10 PR, 1x8, 1x7

Superset:
DB row 6x3 25 kg
Snatch 1x3 45 kg 3x3 50 kg 2x2 55 kg (bad snatch day)

EMOM 10 min 1 clean and jerk(squat jerk)
40 kg, 42,5 kg, 45 kg 47,5 kg, 3x 50 kg, 2x55 kg

Windmills 100 1 kg DB:s

Decline sit ups with DB:s
4x8 8 kg DB:s