Steff's Olympic lifting log!

[Steff]

OHP Four different grips including SN BTNP 15 sec RI
4x3 40 kg

OHP
4x3 42,5 kg

Pull ups as many as possible bar to chest
3x8 BW 90 sec RI

HBR
1x8 25 kg DB:s
2x8 20 kg DB:s

Squat
4x3 40 kg

DBBP
1x8 30 kg

Incline sit ups
3x8 10 kg

[Steff]

Tall Snatch:
1x3 20 kg, 30 kg
3x3 40 kg

Snatch
1x3 50 kg
2x3 55 kg
2x1 65 kg
2 fails @ 70 kg
2 fail @ 65 kg

Snatch high pull to stick
1x3 60 kg stick at collarbone
1x1 70 kg same height
3x3 80 kg stick 4 cm above pec line

Clean
3x70 kg
2x80 kg
2x1 90 kg

Front squat 3 sec pause
3x3 50 kg

Jerks
1x3 40 kg
3x3 50 kg

Bottom position muscle snatch
4x5 20 kg

Horrible snatch day.... I can't remember the last time I faild this much in one session.  I have to stop doing DBBP I get a little too stiff in my shoulders making me slow at the end of the third pull...
My Pull is a lot better though.

[Steff]

Tall Snatch:
1x3 20 kg, 30 kg
3x3 40 kg

Snatch
1x3 50 kg
1x3 60 kg
2x2 65 kg
7x1 70 kg one failed, still a PR!

Snatch high pull
5x4 60 kg

Clean
3x70 kg
2x80 kg
1x1 90 kg better timing than in a long time

Front squat
4x3 50 kg

Jerks
1x3 40 kg
2x3 60 kg
1x3 70 kg

SLDL
3x8 110 kg

Box jump 1 meter height
4x3

Rope French press drop set:
55x3, 45x3 35x4
45x3 35x3, 25x4

Rope French press
1x10 35 kg

[Sergio]

Congrats for the PR, Steff!!

[Steff]

Congrats for the PR, Steff!!

Thanks Sergio!

[Steff]

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

Hang clean
3x3 75 kg (easy today)

Clean high pull
2x3 110 kg
1x3 90 kg

Front squat
4x8 72,5 kg 90 sec RI

Squat ramp
1x3 60 kg
1x2 80 kg
1x1 100 kg, 115 kg

OHP
4x5 40 kg

BB row
5x3 60 kg 30 sec RI, 5 different grips
1x5 70 kg
2x3 80 kg 5 sec RI usual grip and reversed.

Box jump
4x3

After the front squat I got nauseous.
i've moved the bar down about one inch or slightly less it made a lot of difference in strength, 115 kg have never been so light.

[Steff]

Ok been training not logging here just on old fashion paper.

Been going a bit too heavy(90% of 1 RM) for too long on the snatch and lost a bit of technique... so it's time to change it up a bit.
Did 5x8 @ 75 kg 2 min RI last monday so now I'll increase the weights and decrease the volume. Eccentric squats are up at 3x3 140 kg.

[Steff]

Saturdays WO:

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

1 Snatch high pull-1 snatch-1hang snatch
1x1 50, 55 kg
4x1 60 kg

Snatch high pull
3x3 80 kg

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

Clean pull
3x3 110 kg

Jerks from rack
4x3 40 kg

Front squat
5x3 50 kg

Back ext
3x8 30 kg

BB row
3x5 60 kg

Box Jump
4x3

Incline sit up/leg raise
3x10

[Steff]

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

Hang clean
3x3 85 kg

Squat ramp
1x3 60 kg
1x3 80 kg, 100 kg
1x1 110 kg, 120 kg (120 kg has never been this easy/light)

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

Clean high pull
2x3 110 kg
1x3 90 kg

OHP
4x3 41 kg

BB row
1x3 80 kg
1x8 70 kg, 60 kg

BB jump (deep)
3x3 45 kg

Box jump
2x3

[Steff]

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

1 Snatch high pull-1 snatch-1hang snatch
6x1 55 kg (third set disaster... stiff in the shoulders the 2 last sets was good though.)

Snatch high pull
3x3 84 kg

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

Clean pull
3x3 110 kg

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

BB row
4x5 50 kg

OHP
4x3 40 kg

Box Jump
4x3

For some reason my shoulders are stiff on Wednesdays. The are just fine on Saturdays... got to figur this out.