Steff's Olympic lifting log!

[Steff]

Saturdays WO:

3 sets of:
Snatch pull from hip +tall snatch + 3 snatch balance @half height 30 kg

Snatch:
2x2 50 kg
1x2 55 kg
3x3 60 kg

Squat jerks (at least one jerk/set behind the neck)
3x4 40 kg
2x3 50 kg
1x4 50 kg

Cleans:
5x2 80 kg

Snatch deadlift
4x5 80 kg

Push press
6x3 60 kg

Pull ups
1x6 BW +15 kg
1x5 BW +20 kg
1x2 BW +35 kg

Dips
4x5 BW +20 kg

Tricep pushdown
1x3: 60,65 kg
1x5 70 kg

Seated GM (felt really strong on these)
3x8 60 kg

Hyper ext
1x12 BW+ 10 kg (30 sec static hold on the last rep)

Not the best day but I still hit the "pocket" when doing snatches. (ok there's no way out of these I guess...). I got to relax my legs more on snatches and squat jerks to be able to get faster under the bar. So there'll be a lot of snatch balance, drop snatch and light weight squat jerk balance.
An old "friend" payed me a visit today... the "poor lockout on snatches" so... snatch grip push press will be up next week.


Mondays WO:

Snatch complex:
5x1 of: 1 snatch deadlift +1 hip snatch + 1 hang from below knee 40 kg

Back squat RSR 6x2 100 kg

Panda pull from hip 1x3 80 kg, 1x3 100 kg, 1x3 85 kg

Snatch pull from hip + from floor 3x1 75 kg

Squat jerks every other rep BTN 3x4 40 kg

Box jump 4x2 box +7 bumpers

BB row 5x5 66 kg

Bench press 3x5 76 kg

hip bridge 3x4 100 kg

Pull throughs 3x10

Didn't have time for abs... was tired didn't sleep well.

[Steff]

Tuesdays WO:

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

Snatch-6 sets of:
1 1/4 height +1 half + 1 full 40, 45, 50, 50, 55, 55 kg

Snatch ramping up
2x60 kg
2x65 kg
1x67,5 kg (this one was a really good one)
1x70 kg - fail but pretty good and really close to making it

Squat jerks:
1x3: 40, 40, 50, 50, 55 kg

Hang cleans
5x1 86 kg

Windshield vipers
3x20

Snatch grip push press
3x50 kg


Wednesdays WO:

OHP
5x5 47,5 kg

Front squat with rubber bands to box, Explosive
4x4 20 kg

Box jumps
4x2 box + 7 bumpers

Clean high pulls 4x3 80 kg

Rope French press
5x5 35 kg

45° Snatch shrugs +standing shrug:
3x5 +5 80 kg

HBR
5x5 17,5 kg DB:s

Incline sit ups
3x8 BW +15 kg

DB curl
3x8 15 kg DB:s

My RC:s took a beating yesterday... may have been sloppy with letting the weight rest on my shoulders and making the weight rest in my hands instead... Pretty sore today!

Todays WO:

Snatch complex from blocks 10 cm below hip:
5 sets of: 1 snatch high pull + 1 snatch x 2

Back squat:
6x5 104 kg

Box jumps:
1x2 Box +3 bumpers
1x2 Box +5 bumpers
1x2 Box +7 bumpers

GM
3x8 62,5 kg

DB Laterals
1x16 5 kg
1x8 9 kg

Plate laterals up OH:
1x8 5 kg plates

Russian twist
3x20 15 kg

Reversed Back ext
3x5 green rubberband

[Steff]

Saturdays WO:

Snatch
1x3 40, 40, 50, 50, 55 kg

Complex:
5 sets of 3 tall snatch + 3 drop snatch from 1/2 squat 30 kg

Snatch pulls
5x3 60 kg

Clean
5x3 70 kg

Superset:
Pull ups
1x3 BW +30 kg
1x4 BW +25 kg
1x6 BW +20 kg
1x10 BW +10 kg

Dips
1x5 BW +20 kg
1x5 BW +25 kg
1x5 BW +30 kg

Seated GM
3x8 65 kg

Single arm KB sit ups
3x5/5 8 kg

Scapula push ups
3x10 BW

My coach noticed that I was slower in my pull than usual probably due to that squatting yesterday. So we went for lighter weights and more technical work.
Had to take care of my shoulders so I let the squat jerks and push press rest today. Hopefully their ok by Monday.



Mondays WO:

Snatch ramping up 1x2: 40, 45, 50, 55, 60, 65kg

Squat ramp:
5x60 kg
4x80 kg
2x100 kg
1x110 kg
1x120 kg

Back squat RSR 6x2 104 kg

Panda snatch pull
5x2 65 kg

Squat jerks 4x3 10 kg

DB bench row 5x5 20 kg DB:s

plyo push ups
5x3 BW

Dragon
3x10 4 kg KB

Knees to elbows
3x20

KB swing
3x5

DB curl 3x8 12,5 kg

Snatches didn't work we'll today. Got em really high so I caught them standing. Timing was off, the only thing that was ok - I didn't bump the bar with my hips.

[Steff]

Tuesdays WO:

3 point snatch: below the knees, above the knees and at hip
6x1 55 kg

Reversed snatch
5x2 60 kg

Squat jerks
3x3 40 kg

Hang clean
5x1 90 kg

Snatch deads
4x4 90 kg

Roll outs
3x20


Wednesdays WO:


Box jumps
5x2 box + 7 bumpers

OHP
5x5 50 kg

Clean high pulls 4x3 80 kg

Front squat with rubber bands to box, Explosive
2x3 20 kg
3x4 20 kg

BSS Explosive
4x3 10 kg

Rope French press
5x5 40 kg

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

Windshield wipers
3x20

DB curl
3x8 15 kg DB:s

Laterals
3x10 8 kg DB:s


Todays WO:

Snatch complex
6 sets of: 1 snatch from hip + 1 snatch from blocks 20 cm below hip

Back squat:
6x6 104 kg (actually a volume PR for me at that weight)

Clean deads to knee
4x3 110 kg

Hip bridge
3x3 110 kg

DB Laterals
3x8 10 kg DB:s

Incline sit ups with DB overhead
3x8 10 kg


Didn't have time to do box jumps but it was fun to superset everything after the squats!

[Steff]

Tall snatch
6x3 30 kg

1/2 height snatch balance
6x4 40 kg

Squat jerks
3x3 40 kg

Clean
5x3 70 kg

Pull ups
1x1 BW + 15 , 25,  35, [color:red]45 kg[/color] PR
1x5 BW+20 kg
1x5 BW+15 kg
1x8  BW+10 kg

Dips
3x5 BW+30 kg

BB row
5x5 70 kg

Russian twist
3x20 15 kg

Back ext
2x8 20 kg
1x10 20 kg

[Steff]

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

Panda snatch pull
1x3 70 kg
4x2 80 kg

Back squat RSR
6x2 104 kg

BB row
1x3 62,5, 70, 77,5 kg

Bench press
3x5 85 kg

Box jumps
3x2 Box + 7 bumpers (Higher box and from lower part of floor)

Oblique crunches
3x20

Single leg hip bridge from floor
3x8/8 20 kg

A lot better snatching that last monday... not perfect but a lot better.
Could still feel fridays WO in my legs but only at the beginning of the WO.

[Steff]

Yesterdays WO:

Snatch complex:
6 sets of 1 hip+1 hang + 1 snatch 55 kg ( one fail and a couple of ugly one but at the end it got better)

1/2 height drop snatch
6x4 50 kg


Hang cleans
2x75 kg
1x80 kg
1x85 kg
1x 90 fail
1x90 nailed it
1x95 fail
1x95 nailed it

Snatch deadlift
1x1 95, 105 115 kg
3x5 90 kg

Roll outs
3 sets of 5 eccentric from toes +10 ordinary from knees BW

Felt a bit off today so I was slow and the timing was somewhat crappy.


Todays WO:

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

OHP
3x3 50 kg

Clean high pulls 4x2 75 kg

Front squat with rubber bands to box, Explosive
5x3 30 kg

Step ups Explosive
4x2 BW

Rope French press
3x3 45 kg

45° Snatch shrugs +standing shrug:
3x6 +6 80 kg

Reversed incline sit ups
3x10

Laterals
3x10 9 kg DB:s

Pull aparts in cablecross
3x20 5 kg

[Steff]

Squat
5x5 110,5 kg PR

Box jumps
3x2 Box +7 bumpers

Superset:
Hip bridge 3x8 80 kg
Seated GM 3x8 50 kg

Superset, explosive:
Leg curl 1x8 30 kg
Leg ext 1x8 45 kg
Banded pull throughs 1x8 (green rubber band)

Russian twist
3x30 10 kg

Tricep pushdowns
1x2 80 kg PR
1x4 75 kg
1x5 70 kg

Got a text from my boss about doing some extra work tomorrow... at the exact same time as this workout was supposed to be done. Well did the WO now instead and 5x5 @110 kg was easier than 6x6 @104 kg so I'm one happy guy now. :grin:

[Steff]

Snatch
5x2 50,55,55,60,65,65 kg
5x2 65,65,60,60,60,60 kg

Clean
6x1 90 kg

Clean pull(no arm pull)
5x3 120 kg

Dips
3x5 35 kg

Pull ups
1x1 20,25,35 kg
2x8 BW

Back ext (bar on "neck")
1x8 22,5 kg
2x8 27,5 kg

Single arm KB sit ups
2x4/4 12 kg
1x8/8 4 kg

A retired lifter helped me with my snatch and I started pull them so high that I had to catch 65 kg standing with my legs almost straight.

[Steff]

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

Back squat RSR
6x2 104 kg

Hip bridge
3x4 110 kg (had 3x5 in me)

BB row
3x3 80 kg

Bench press
3x3 90 kg

Russian twist
3x14 20 kg

Incline sit up
1x8 10 kg


Didn't sleep well so I was kinda slow today. Felt off on the snatches...