Steff's Olympic lifting log!

[Steff]

Back squat ramp to 1x110 kg

Good Mornings 5RM: 75 kg

Straigh Leg Deadlift 3x20 50 kg

8 set:
1 Clean high pull 117,5 kg (best one to 2-3 cm above belly button)

100 Band Pull Throughs green rubber band.

AMRAP 18 min:
14 Alternet Single leg raises 20 kg
10/10 KB Snatch 20 kg
6/6 Kettlebell Windmills 12 kg

Didn't have time to do squat jerks today!

[Steff]

Tuesdays WO:

5 set:
1 Hang snatch pos 3 + 1 hang snatch pos 2, 52,5 kg

Pause snatch 3x2 60 kg, 2x2 65 kg

5 set:
1 Hang clean + 1 clean 80 kg

Snatch high pull 4x3 70 kg

Squat jerks 1x3 40 kg, 3x3 50 kg

Box jump: Box +9 bumbers

A little bit "dull" in the second pull but faster under and a better more active third pull. My previous arm bend faded away to finally disappear during the pause snatch.
The squat jerks was the best I've done so far!

Wednesdays WO:

Push Press with band 1RM 47,5 kg PR

Close Grip Floor Press 1x7 80 kg, 2x8 70 kg

DB JM Press 3x12 12,5 kg DB:s

Squat jerk balance 5x3 Increased the weight every set 30,35,40,45,50,55

Squat jerk from behind the neck 5x3 40 kg, 50 kg, 50 kg, 55 kg, 60 kg

Kick Backs 3x50 2 kg DB:s

Decline Sit-ups 3x8 10 kg

OH shrug 3x20 20 kg


Fridays WO:

Back squat ramp to 1x120 kg
.
Max One Leg seated Box Jump 7kg 9 bumpers

EMOM 10 min:
2 Back Squat to box with band 72,5 kg

Snatch high pull 6x1 reps 70 kg, 70 kg, 75 kg, 80 kg, 80 kg, 75 kg

Hip and back ext with purple rubber band 3x8

EMOM 10 min:
1 snatch 45 kg, 50 kg, 55 kg, seven sets 60 kg

Walking Good mornings 100 steps 20 kg

3 rounds:
8 Sumo Deadlifts 90 kg
10 Reverse Hypers Purple rubber band

[Steff]

EMOM 9 min:
3 Bench Press med band 9x3 75 kg

Incline DB Press 3x8 25 kg

Strict Pull-ups 3x max 19,13,12

Underhand Close Grip Rows 3x8 60 kg

1 clean + 3 squat jerks with 40,40,45,45,50,50,55,55, 60,60 kg

L-sit 3x max

The squat jerks were great today! I've finally found the groove, had one perfect set at 55 kg!
I did my usual 1x2 25 kg on pull ups and went a bit crazy with 1x1 45 kg... that turned out to be a mistake in a weird way...
The first 10 reps was sooo easy that I accidently pull myself 0,5-1 cm from the chest and then I died out at 17 reps. I did not notice this but my brother did and asked me if I was supposed to pull to the chest.

[Steff]

Back squat 1 RM:
60x5
80x4
100x2
120x1
135-fail

Clean high pulls 1x1: 120 kg, 130 kg, 135 kg, 135 kg, 125 kg, 120 kg, 120 kg, 117,5 kg

Really pissed off right now! This program clearly does not work well for me when it comes to squatting and pressing. So I'll finish this month and then I'll take a different approach.
I did my easiest 100 kgx2 and 120 kgx1 (with better form than ever).

Snatch max attempt tomorrow!

[Steff]

Caught some sort of cold yesterday.... sore throat, dizzy spells and tired... really tired! Normally I would force myself to do a WO or max attempt but I think it's wiser to rest this time(read: for a change).

[Steff]

Better today! Lots of raw honey and sleep.
I will give feedback to the coach this week and end the program.
Things that were good: Better general health (stability, RC:s etc), better lockout in my jerk, snatch and push press. More active in the third pull and better stamina in my pull ups .
Bad stuff: No increase in squat strength, decreased strength in my OHP (at least -5 kg), weaker bench and no increase in snatch pull strength (maybe even s decrease here).

[Steff]

The program is loosely based on the "russian squat routine" and some 5x5. I'll do 5 WO:s/week at least until july.
I will just do the squats 2 times a week instead of 3 and I was moderate when I calculated the 1 RM.
Bold text=exercises that will be in the routine on a regular basis.
The others may go in and out randomly.

Monday

Snatch ramping up 1x2: 40, 45, 50, 55, 60 kg

Back squat RSR 6x2 100 kg

Snatch pull 2x2 67,5 kg 1x2 75 kg 1x2 80 kg

Squat jerks 4x3 40 kg

Box hopp 4x2 box +7 bumpers

BB row 5x5 53 kg

Bench press 3x5 68 kg

Roll outs 3x15 BW

hip bridge 3x5 80 kg (explosive)

DB curl 3x8 12,5 kg

[Steff]

Tuesdays WO

Hang snatch 7x2 57,5 kg (3 failed reps)

Reversed snatch 2x2 57,5 4x2 60 kg (one failed set)

Squat jerk ramping up 1x3:40 kg, 50 kg, 55 kg, 2x3 60 kg PR (second set of 60 kg alost flawless)

Hang cleans 4x3 76 kg (above knee)

Snatch pulls from blocks mid thigh:5x3 70 kg

Was a bit off mentally at the beginning so my third pull was not aggressive enough. On the up side my legs has gotten into play during the second pull.

Wednedays WO:

OHP
5x5 37,5 kg

Power cleans (light) 2x3 60 kg 3x3 70 kg

Clean high pulls 5x2 80 kg

Squat jerks technique
1x3 30 kg, 2x3 40 kg

Superset:
Front squat explosive 4x3 50 kg
GM 3x8 60 kg

Rope French press
5x5 25 kg

Snatch shrugs:
3x5 80 kg

HBR
5x5 10 kg DB:s

Face pulls 3x20 10 kg

Incline situps with DB overhead: 3x8 10 kg

Fairly easy WO. My jerk technique is coming together... finally.

[Steff]

Fridays WO:

1 snatch pull +Snatch from blocks 10 cm from hip
5x1 40 kg

Back squat
6x3 104 kg (easier than 6x2)

Squat jerks 5x3 40 kg

Box jumps
1x2 Box +6 bumpers
1x1 Box +7 bumpers
3x1 Box +8 bumpers

Oblique chrunches
3x20

Reversed hypers with green rubber band
4x5

Laterals
3x8 8 kg DB:s

I could probably have gone harder here with the OL:s and hypers, but I have heavy squat jerks, snatch and cleans tomorrow... + the fact that in 3 weeks I'm in for 6x6 @ 104 kg and later on 5x5 @ 110 kg.

Saturdays WO:

Snatch
1x3 50, 55, 60, 60 kg
2x2 65 kg
4x1 67,5 kg

Squat jerks
1x3 40, 40, 50, 55, 60, 60, 65 kg PR

Clean
5x2 90 kg

Push press
6x2 60 kg

Pull ups
1x5 BW +15 kg
1x3 BW +25 kg
1x2 BW +35 kg
1x10 BW +10 kg

Dips
3x5 15 kg

Back ext:
3x6 30 kg

Still too slow under the bar on the snatch. Got the advice to do snatch balance from the half the height, squatting down to the position of a power snatch and then push my self under. I'll combine this with tall snatches.

Todays WO:

Snatch complex
5 sets of: 1/2 snatch balance x2 +1 tall snatch 30 kg + 1 snatch off blocks(mid thigh) 45 kg

Squat ramp:
5x60 kg
3x80 kg
2x100 kg
1x110 kg
1x120 kg (did this one with a stop at the bottom)

Squats
6x2 104 kg

Snatch high pull 1 from hip + 1 from floor
2x2 50 kg
2x1 60 kg

Squat jerks
3x3 45 kg

Box jumps
5x1 Box + 7 bumpers

BB row
5x5 60 kg

DBBP
3x5 30 kg DB:s

Dragon
3x20
KB swing
3x5 32 kg

[Steff]

Tuesdays WO:

Warm up: Snatch pull from hip +tall snatch + 3 snatch balance @half height 20, 30 kg

Snatch complex Power Snatch from hip +3 snatch balance @half height + 1 hang snatch: 40, 45, 50 kg

6 sets of:
1 hang snatch from hip + 1 from above knees 60 kg

Pause snatch (pause at knees)
5x2 60 kg

Squat jerks:
1x3: 40, 50 60,60,60,60 kg

Hang cleans
5x3 81 kg

Snatch pulls of blocks (mid thigh)
5x2 72,5 kg

Superset:
Snatch deads 3 sec pause at knees 3x3 81 kg
Hyper ext 3x8 10 kg

Had a wonderful snatch day hit the "pocket" and nailed all of them. Have gotten a bit faster under the bar but I still have a long way to go.

Wednesdays WO:

OHP
5x5 42,5 kg

Power cleans 5x3 70 kg

Box jumps touch and go:
1x3 4, 5, 6, 7, 7 bumpers

Clean high pulls 1x2 100, 105, 110, 105, 100 kg

Clean deads to knee
1x1 120 kg
1x1 130 kg
3x4 100 kg

Front squat explosive with pause 4x3 50 kg

Rope French press
5x5 35 kg

45° clean shrugs +standing shrug:
3x5 +5 90 kg

HBR
5x5 15 kg DB:s

BSS explosive
4x3 BW

Superset:
OH shrug 3x20 30 kg
45° cuban rotations 3x30 2 kg DB:s
Russian twist 2x20 1x30 10 kg


Todays WO:

1 snatch pull +Snatch from blocks 10 cm from hip
5x1 50 kg

Back squat
6x4 104 kg

Squat jerks 5x3 45 kg

Clean deads
2x3 105 kg
2x3 125 kg

DB Laterals
3x8 9 kg DB:s

Single arm KB sit up
3x7 each arm

Superset:
Hip bridge 3x8 60 kg
Reversed Hypers 3x10 bw

I'm a bit stiff in my lat and that's holding my jerks back right now.
Squats went well enough so I'm happy with them!