Steff's Olympic lifting log!

[Steff]

Tall snatch + OH squat
2x2 20 kg
4x2 30 kg

Snatch
1x3 40, 50, 55
1x2 60, 60, 60, 65, 65, 65 kg

Hang clean
1x2 80 kg
1x1 90, 90, 95, 95, 95 kg

Snatch pull
5x3 80 kg

Snatch deads
3x3 100 kg

Back ext
3x7 35 kg (bar on "neck")

I've finally started to get the feeling for the exploding part of the snatch + starting the descent.
My back is getting stronger so 3x7 at 35 kg was actually easier than when I first did 3x5 at 30 kg.

[Steff]

Box jumps Box + 7 bumpers 4x1 (new boxes so I don't know if this was as high as last week)

Front squat to box with rubber bands
5x2 40 kg

Clean high pulls
4x2 75 kg

OHP
3x3 52,5 kg

HBR
3x3 25 kg DB:s

Rope FP
3x3 50 kg

Seated GM:
3x8 67,5 kg

Snatch shrug 45° + standing 70 kg
1x6/6
1x7/7
1x8/8

Oblique crunches
3x20 BW+2,5 kg

DB laterals
3x10 9 kg DB:s

[Steff]

Thursdays WO:

Squat
4x4 117 kg PR

Box jumps
3x2 Box +7 bumpers

Hip bridge 3x4 120 kg

GM 3x8 50 kg

Superset, explosive:
Leg curl 2x4 37,5 kg
Leg ext 2x3 55 kg

Banded pull throughs 1x8 (green rubber band)

Windshield wipers
3x20

Tricep pushdowns
1x2 85 kg PR
1x4 80 kg
1x5 75 kg


To sum up the squat session a quote from my coach: "You're a stubborn bastard!" (last set last rep).

Sundays WO:

Snatch complex:
Snatch + hip snatch (3 missed reps, never both the snatch and the hip snatch)
2x1 50 kg
6x1 55 kg
2x1 60 kg

Snatch
5x3 60 kg (3 missed reps)

Squat jerk (starting light on these due to my shoulder)
3x4 20 kg

Clean
6x1 80 kg (incredibly tired here)

Push press
3x2 50 kg

Snatch of blocks
3x2 40 kg

Russian twist
3x20 20 kg

DB laterals
3x8 10 kg DB:s

DB curl
3x10 10 kg DB:s

Dragon
2x20 8 kg
1x20 12 kg


Got carried away on snatches for all the wrong reasons... didn't have the timing today. made a few good ones but I suspect I'm over pulling some of them.
Had a little "revenge" on the snatch from blocks. I'll start doing them more often.


Mondays WO:

Snatch
1x3 40 kg
4x3 50 kg

Snatch from blocks 10 cm from hip
6x2 40 kg

Squat
6x2 104 kg (REALLY felt yesterdays 18 sets of snatch)

BB row
3x3 82,5 kg

Dips
1x1 BW+40 kg (had pain in my wrist so I had to cut this out)
2x3 BW+20 kg

KB sit up
1x6/6 8 kg
1x8/8 4 kg
1x3/3 12 kg + 1x3/3 8 kg + 1x3/3 4kg (a drop set)

Snatch was somewhat better today.
I probably have to reduce the volume for the rest of the week if I want to make 3x3 @ 123,5 kg on squats friday. So Wednesday will be really light explosive leg work.


Tuesdays WO:

Hang snatch
1x2 50, 55, 55, 60, 65, 65 kg

Squat jerk 3x4 30 kg

Hang clean
1x2 80, 85 kg
1x1 90, 95 kg
1x2 85 kg

Snatch pulls from blocks
6x3 70 kg (my brain short circuited on these for some reason)

Back ext
3x5 40 kg (bar on "neck")

Did more mobility work on my shoulders and it seems to work so now I can start squat jerking again.


Wednesdays WO:

Box jumps
4x2 box +8,5 bumpers

F-squat to box with green rubber bands
4x3 20 kg

Clean pulls
5x2 70 kg

RDL
3x5 130 kg

Step ups explosive
3x3 BW

OHP
3x3 52,5 kg

BTNP
1x10 30 kg

HBR
3x3 27,5 kg DB:s
1x8 15 kg DB:s

Reversed incline sit ups
3x12 BW

Clean shrug 45°+standing
3x5/5 130 kg

DB laterals
3x10 8 kg DB:s

Tried a snatch high pull with the same foot spacing and body angle as my cleans.... I  might be on to something here...

[Steff]

Squat
1x3 123,5 kg
2x2 123,5 kg (one failed third rep/set)
1x1 123,5 kg
1x1 123,5 kg

Box jumps
3x2 Box +7 bumpers

Hip bridge 3x3 130 kg

SLDL 3x8 60 kg

Superset, explosive:
Leg curl 2x4 40 kg
Leg ext 2x4 60 kg

Banded pull throughs 1x8 (green rubber band)

Windshield wipers
3x22

Tricep pushdowns
1x2 90 kg (eccentric)
2x3 80 kg

Got punished for my excessive snatching this Sunday so I didn't quite make it.

[Steff]

Snatch complex:
6 sets of 1 snatch pull + 1 power snatch 55 kg

Clean:
6x2 80 kg

Squat jerks (did these with out any push, just dropped under the bar)
4x4 35 kg

Push press
1x2 50 kg
3x2 60 kg

Dips
3x6 BW +20 kg

DB row
3x5 30 kg

Back ext
3x8 30 kg (bar on neck)

Incline sit ups
3x8 20 kg (plate on forehead)

BTN Jerk presses from bottom position
3x5 20 kg

Finally got the second pull in the snatch right even though I was kinda worn from yesterdays squatting.
My problem has been that I can do a "perfect" snatch high pull but as soon as I'm going to do a full snatch I sort of hesitate. Today I managed to keep the feeling from the snatch pull.   

[Steff]

Snatch high pull + snatch
6x1 40 kg

Squat
1x2 80 kg
1x1 90,100,110,117,5 kg

Snatch high pull Using a stick as height measure (borrowed this from Tommy Kono)

2x1 70 kg stick at collarbone height
1x1 80 kg stick at mid chest
2x1 85 kg stick at low chest above nipple height
2x1 90 kg stick at low chest above nipple height

DBBP
3x5 30 kg DB:s

BB row
3x3 75 kg
1x10 40 kg (pause at chest)
1x10 40 kg with snatch grip

Snatch push press
5x5 50 kg

Snatch press
1x10 30 kg

Death marches
3x5/5 30 kg DB:s

Push downs
3x5 75 kg

Roll outs
3x20

Had to take down the volume feeling really worn from last week. So this will be a 4 day WO week. I hit the stick in every set of the snatch high pull so in theory I would be able to snatch at least 85 kg... but I'm still too slow under the bar mostly due to my legs braking in the descent.... crap!!!

[Steff]

Box jumps
2x2 Box+7 bumpers
2x2 Box+8 bumpers

F-squat to box with green rubber bands
4x2 30kg

Clean pulls
4x2 70 kg

BSS explosive
3x2 BW

OHP
3x3 55 kg

BTNP
1x8 35 kg

HBR
3x3 25 kg DB:s
1x10 15 kg DB:s

Snatch grip shrugs 45°/90°
3x8/8 70 kg

Seated GM
3x5 50 kg

Russian twist
3x20 10 kg

Snatch shrug 45°+standing
3x8/8 70 kg

Rope FP
3x3 47,5 kg
1x8 27,5 kg

DB laterals
3x10 8 kg DB:s (three different angles)

[Steff]

Squat ramping up:
4x80 kg
2x100 kg
1x110 kg
1x120 kg
1x130 kg Fail

Squat eccentric
3x2 135 kg

1 snatch high pull + 2 panda pulls from hip
5x80 kg
1x100 kg

GM
3x8 70 kg

BTN Sots press
3x5 20 kg

Incline sit ups
1x8 20 kg

Single arm DB sit up
2x4/4 8 kg

Leg curls
3x5 40 kg

Will try something different with my squats. I felt really strong up until 3x3 @ 123,5 kg(and my 15 sets of snatch) so I probably burned out somewhere around that week.

Monday: Front squats + leg press or leg ext
Wednesday: Explosive work
Friday: Eccentric back squats

[Steff]

1 snatch high pull + 1 snatch
1x1 40,50,55,55,60,60 kg    One fail.

EMOM 7 min 1 snatch
40,45,50,55,60,60,60  Two fails due to arrogance.

BTN Sots press
1x5 20,25.30,35 kg

Emom 6 min 1 Clean 80 kg

Push press
4x2 60 kg (poor leg drive)

BB row
3x3 85 kg (these became more like Pendlay rows)
DBBP
3x5 32,5 kg DB:s

Superset
Back plank 1x2 min 1x1,5 min
Back ext 2x2 42,5 kg

Jeez I was sooo worn out today that became most apperent on the cleans and push press. Well more food and rest!

[Steff]

Tall snatch with green rubber bands(RB resist at sternum)
5x6 10 kg bar

Snatch from blocks bar at hip
1x2 40 kg
4x2 50 kg

Superset:
1/2 height snatch balance 1x3 20 kg, 1x3 30 kg 2x3 40 kg
Tall snatch with green rubber bands 4x4 15 kg

1 clean EMOM 6 min
75, 80, 85, 90, 90, 90 kg

Snatch pulls 5 sets 90 kg
2 from floor + 3 from knees

Snatch grip push press
3x5 50 kg + 1x10 20 kg Sots press

Front squat 70 kg
1 alpine 10 sec +2 ordinary

Leg press 1x6 80 kg
leg ext 1x8 60 kg

Superset:
Hip bridge
3x8 100 kg
Russian twist
3x20 15 kg
Bent over laterals
3x8 10 kg DB:s
DB curl
3x8 12,5 kg DB:s

The rubber band tall snatch was just great I really got a feeling for how fast I'll have to be and the feeling of pulling under + the punch under!