!2 weeks Basic Olympic weightlifting.

[Steff]

Warm up
10 min bike, Tall snatch 3x3 15 kg, snatch pulls, 3 pull from blocks 3x3 15 kg

1 Power Snatch 1 snatch
1x1 56 kg, 60 kg, 65 kg, 69,5 kg

Snatch
1x1 75 kg (post op PR)


C n J
2x1 56 kg
1x1 60 kg, 65 kg, 72,5 kg

Squats
2x5  75 kg
3x5 80 kg

Still too slow under the bar... coach says that with some speed under the bar I should snatch at least 85 kg.

[Steff]

Monday:
Warm up
10 min bike, Tall snatch 3x3 15 kg, snatch pulls 1x3 repps up to 60 kg, 3 pull from blocks 3x3 15 kg

2 power snatches 1 snatch
1x1 56 kg

1 power snatch 1 snatch
4x1 56 kg

Jerks(squat)
5x3 60 kg

1 Power Clean 1 Clean
5x1 70 kg

Clean high pulls
5x5 96 kg

Squat
1x5 75 kg
3x5 83 kg
2x3 88 kg
1x5 80 kg

Wednesday:
Warm up
10 min bike, Tall snatch 3x3 15 kg, snatch pulls, 3 pull from blocks 3x3 15 kg

3 Position snatch (floor, knees, hip)
1x1 56 kg, 60 kg, 64 kg
3x1 66 kg

2 Power jerks + 1 jerk (squat jerk)
1x1 53 kg, 56 kg
3x1 60 kg

Cleans
1x2 70, 75 80 kg

Superset
Snatch High pull 5x5 82,5 kg
Snatch grip Push press 5x5 66 kg

Front Squats
1x6  68 kg
2x4 72,5 kg
2x3 77,5 kg

[Steff]

Bike 10 min

Speed work:

Compoundset
Elevated feet Push up to high boxes 3x3 BW
Squatting SG OHP 3x3 10 kg
Squatting SG OHP 3x3 10 kg
OHP 3x3 20 kg
SG OHP 3x3 15 kg

Compoundset:
Tri ext 3x3 27,5 kg
KB 3x3 5 kg DB:s
Pushdowns 3x3 30 kg

Box jumps (from full squat)
3x3 BW

Explosive lunges
3x3/3 BW

Superset
HBR 3x3 40 kg DB:s, 2x3 30 kg DB:s
BB row 5x3 60 kg

Laterals
1x8 4 kg,5 kg, 6 kg, 7 kg
3x8 8 kg

DBC
3x10 8 kg

[Steff]

Warm up
10 min bike, Tall snatch 3x3 15 kg, snatch pulls, 3 pull from blocks 3x3 15 kg

Snatch
3x1 60 kg,
2x1 65 kg,
1x1 68, 60, 65, 68 kg

C n J
3x1 53 kg
2x1 56 kg
1x1 60 kg, 53 kg, 56 kg, 60 kg

Squats
2x4 88 kg
3x3 94 kg

Freakishly bad day especially the snatches.... had to concentrate on all the "wrong" things like bar path and keeping it close to my body...:

[Steff]

Wednesday:
Warm up
10 min bike, Tall snatch 3x3 15 kg, snatch pulls, 3 pull from blocks 3x3 15 kg

2 Position snatch (floor, knees, hip)
3x1  66 kg
3x1 71 kg (loaded wrong by mistake 2 fails)
3x1 68 kg (1 fail)

1 Power jerks + 1 jerk (squat jerk)
3x1 60 kg
2x1 62,5 kg

Superset
Snatch High pull 5x3 85 kg
Push press 5x4 60 kg

Front Squats
5x4 77,5 kg

One of those days when I HATE weightlifting. Every thing were off, felt strong but technically it was shit.

[Steff]

Speed work:

Compoundset
Push up to boxes 3x3 BW
OHP 3x3 20 kg
Squatting OHP 3x3 10 kg
SG OHP 3x3 20 kg
Squatting SG OHP 3x3 10 kg

Compoundset:
Tri ext 3x3 27,5 kg
KB 3x3 4 kg DB:s
Pushdowns 3x3 30 kg

Third pull from blocks
5x3 15 kg

Tall snatch
2x5 15 kg
2x5 20 kg

Superset
HBR 3x1 40 kg DB:s,
BB row 3x2 70 kg

Laterals
3x8 8 kg

DBC
3x10 8 kg

[Steff]

Snatch
1x1 60 kg,
1x1 65 kg,
1x1 68 kg
2x1 72 kg (1 perfect 2 fails)
5x1 65 kg

C n J
1x1 53 kg
2x1 56 kg
1x1 60 kg, 65, 65 kg, 65 kg

Squats
2x4 95 kg
3x3 95 kg

[Steff]

Ok the weekend was full of weightlifting Friday and Saturday my usual workouts. Sunday weightlifting workshop 09.00-16.00 with two post op PR:s one in the clean 90 kg and one in the squat jerk 75 kg. I'm gonna do a lot of block work from mid thing and up for my snatch.
I rested Monday and got back at it today.

[Steff]

Wednesdays WO:

Warm up
Scare crow snatch 5x5 10 kg
Power snatch 2x5 40 kg, 2x3 50 kg

Block snatch High upon thigh
5x3 62,5 kg

Squat jerks
5x2 62,5 kg

Clean high pulls on riser
5x5 80 kg

Front squats
3x4 78 kg
2x3 78 kg

Superset:
GM 3x8 40 kg
Back ext 3x8 BW
Russian twist 3x20 15 kg
Box jumps 3x3 BW Height ca 90 cm

[Steff]

Bike 10 min

Speed work:

Compoundset
FE Push up to high boxes 3x3 BW
Squatting SG OHP 3x3 10 kg
OHP 3x3 20 kg
Sots press 3x3 10 kg

Compoundset:
Low Scarecrow Snatch 4x3 15 kg
3 pull from blocks 4x3 15 kg
Tall snatch 4x3 20 kg


Compoundset:
Tri ext 3x3 25 kg
KB 3x3 4 kg DB:s
Pushdowns 3x3 30 kg

Explosive lunges
3x3/3 BW


HBR
3x1 45 kg DB:s, 3x3 20 kg DB:s (explosive)

Laterals
3x8 6 kg DB:s

DBC
3x10 8 kg DB:s

Mobility
OH Squats close grip 3x3 20 kg