!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 2 snatches
4x1 45 kg

Snatch high pulls
3x3 70 kg

Jerks(squat)
2x3 45 kg, 50 kg

Clean high pulls
5x4 80 kg

Snatch grip push press
2x5 52 kg, 58 kg

Squat
1x8 60 kg
1x6 65 kg, 70 kg, 70 kg

Back ext
3x8 15 kg

Russian twist
3x20 10 kg

[Steff]

Friday: Speed work and rows

Today:
Bike 10 min, Tall snatch 3x3 15 kg, snatch pulls, 3 pull from blocks 3x3 15 kg

Snatch
1x3 44 kg, 48 kg, 52 kg
1x2 55 kg
1x1 60 kg
1x2 60 kg

Clean and jerk
1x3 41, 45, 50 kg
1x2 53 kg
3x1 58 kg

Squat
2x6 60 kg
1x6 65 kg
2x6 70 kg

Snatch high pulls from blocks (mid thigh)
3x5 70 kg

[Steff]

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

1 power snatch 2 snatches
2x1 50 kg, 55 kg

Snatch high pulls
3x3 70 kg

Jerks(squat)
2x3 50 kg, 58 kg

Clean high pulls
2x7 90 kg, 2x5 90 kg

F-Squat
1x6 50 kg, 55 kg
1x3 65 kg, 70 kg,
1x5 65 kg

[Steff]

Wednesdays WO

Bike 10 min, Tall snatch 3x3 15 kg, snatch pulls, 3 pull from blocks 3x3 15 kg

3 Position snatch (floor, knees, hip)
2x1 52 kg
3x1 56 kg

2 Power jerks + 1 jerk (squat jerk)
2x1 50 kg
3x1 53 kg

Snatch High pull
2x7 72 kg
3x5 72 kg

Push press
5x5 53 kg

Squat
1x8 60 kg, 65 kg
1x6 70 kg
2x6 75 kg


Friday: Speed work


Todays WO

Bike 10 min, Tall snatch 3x3 15 kg, snatch pulls, 3 pull from blocks 3x3 15 kg

Snatch
1x3 48 kg, 52 kg, 56 kg
1x2 60 kg
1x2 65 kg (1 fail)
2x3 65 kg(2 fails)
2x2 65 kg


Clean and jerk
1x3 45, 50 kg, 52
1x2 56 kg
1x1 60 kg

Squat
1x6 60 kg
1x6 65 kg, 70
2x4 75 kg

Snatch high pulls from blocks (mid thigh)
3x5 72,5 kg

Had a really bad day... especially the snatches I could feel it during the warm up (didn't go to full extension on a lot of lifts). Got better during the C n J though.
Might have been the after math of Wednesdays WO

[Steff]

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

1 power snatch 2 snatches
2x1 52 kg,
3x1 56 kg

Snatch Balance
5x3 50 kg

Jerks(squat)
2x3 50 kg, 58 kg

Clean high pulls superset with squats
5x5 90 kg

Squat
1x6 65 kg, 70 kg, 75 kg
2x5 80 kg

[Steff]

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

1 power snatch 2 snatches
2x1 56 kg
3x1 60 kg

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

Superset
Snatch High pull 5x5 74 kg (pulled to pecline)
Snatch grip Push press 5x5 60 kg

Front Squats
1x6 60 kg, 63 kg
1x5 68 kg
2x3 72,5 kg

Superset:
Box jumps 3x3 BW
Tri ext 3x3 52 kg
Kickbacks 3x3 4 kg DB:s

[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

Snatch
1x2 73 kg (post op PR)
1x2 65 kg

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

Squats
1x5 60 kg, 65 kg, 70 kg,
1x4 75 kg
2x3 80 kg

Laterals
3x8 8 kg DB:s

Post op PR in the snatch was actually a miscalculation from my side... I was supposed to snatch 1x1 @68 kg, loaded the the bar wrong and my coach saw it but just kept a straight face. My first thought when I got the bar off the ground was "dang this is heavy for 68 kg". After the first rep someone tried to say it was 73 kg but my coach just said "It's 68 kg! Now LIFT!

[Steff]

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 95 kg

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

I try to get lower in the power snatches but it's really hard... the weight is a bit light so I have no problem catching them with minimal knee bend.

[Steff]

Bike 10 min, Tall snatch 3x3 15 kg, snatch pulls 3:s to 60 kg, 3 pull from blocks 3x3 15 kg

3 Position snatch  first 2 as power snatches (floor, knees, hip)
1x1 53 kg, 56 kg, 60 kg , 60 kg
3x1 62,5 kg

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

Cleans
1x1 70 kg 75 kg
1x3 80 kg

Snatch High pull
5x5 77,5 kg

Snatch grip Push press
5x5 62,5 kg

Front Squat
1x5 68 kg
2x4 72,5 kg
2x3 77,5 kg

[Steff]

Bike 10 min

Speed work:

Compoundset
Push up to  boxes 3x3 BW
Squatting SG OHP 3x3 15 kg
OHP 3x3 25 kg
Squatting arm  Snatch  1x3 stick, 10 kg , 15 kg kg

Superset
Drop Squat Jerk 1x3 20, 25 , 30 kg
Drop Snatch 1x3 20, 25, 30 kg

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

Box jumps
3x2 BW (last set 4 cm higher than ever post op)

Explosive lunges
3x2/2 BW

Superset
HBR 3x2 40 kg DB:s
BB row 3x5 50 kg

Mobility
OH Squats hands touching 5x3 20 kg