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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. :D
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
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