regpark.eu forum

Training logs => Members logs => Topic started by: Steff on August 11, 2017, 04:51:55 PM

Title: 12 weeks of a workout with a fancy name!
Post by: Steff on August 11, 2017, 04:51:55 PM
Wednesdays WO:

Superset 1 rest 75 sec between supersets:
Snatch grip deads 8x3 90 kg, 4 sec ecc
Medium grip Bench press 8x3 70 kg, 4 sec ecc

Superset 2 rest 75 sec between supersets::
Chin up 5x5 BW, 4 sec ecc
Split squat elevated front leg BW, 3 sec ecc

One legged Calf raise
3x10 BW 4 sec ecc

Russian twist
3x20 10 kg
Title: Re: 12 weeks of a workout with a fancy name!
Post by: Steff on August 11, 2017, 04:53:26 PM
Complex 1: 4x6 40 kg, 2 min RI.
Power snatch
Fsq
Push press
power clean

Complex 2: 3x12, 2 min RI
KB swing 20 kg
One arm unsupported DB row 10 kg
Neutral grip DB press 10 kg DB:s
Lunges 10 kg

Sit ups
3x8 10 kg
Title: Re: 12 weeks of a workout with a fancy name!
Post by: Steff on August 14, 2017, 03:38:33 PM
Superset 1 rest 75 sec between supersets:
Pull ups 8x4 BW, 4 sec ecc
Squat 8x4 80 kg, 4 sec ecc

Superset 2 rest 75 sec between supersets::
High Incline DBBP 5x5 20 kg DB:s, 3 sec ecc
Romanian deadlifts 4x5 100 kg, 3 sec ecc

Calf raise hackllift
3x10 15 kg 7 sec ecc

Russian twist
3x20 15 kg


I might have misread the RI... they could be interpreted as: exercise 1A rest 75 sec then exercise 2A rest 75 sec...
Title: Re: 12 weeks of a workout with a fancy name!
Post by: Steff on August 16, 2017, 05:04:35 PM
Complex one, 6 reps 4 sets, RI 120 sec:
Hack squat elevated heels 40 kg
Push press 40 kg
BB row 60 kg
Romanian Deads 90 kg


Complex Two, 8 reps 3 sets, RI 90 sec
DB High pull 15 kg DB:s
Arnold press 12,5 kg DB:s
Front squat 30 kg
DB row 15 kg DB:s
High Step ups 20 kg

Sit ups
3x10 5 kg

Title: Re: 12 weeks of a workout with a fancy name!
Post by: Steff on August 19, 2017, 12:53:24 PM
Superset 1 rest 75 sec between sets:
Snatch grip deads 10x3 100 kg
Medium grip Bench press 10x3 72,5 kg, 4 sec ecc (probably even longer ecc)

Superset 2, rest 75 sec between sets:
Chin up 5x5 BW +5 kg, 4 sec ecc
Split squat elevated front leg 4x7 10 kg, 3 sec ecc (probably longer ecc here too)

Russian twist
3x20 20 kg
Title: Re: 12 weeks of a workout with a fancy name!
Post by: Steff on August 23, 2017, 03:58:54 PM
Mondays WO:
Complex 1: 4x6, RI 120 sec between sets
Power snatch 45 kg
Fsq 50 kg
Push press 40 kg
power clean 50 kg

Complex 2: 3x12, 2 min RI between sets
KB swing 24 kg
One arm unsupported DB row 15 kg
Neutral grip DB press 10 kg DB:s
Lunges 16 kg

One more set of the first complex and I would have puked... was pretty close after 4 sets.

Todays WO:
Superset 1 rest 75 sec between sets:
Pull ups 8x4 BW, 5 sec ecc
Squat 8x4 85 kg, 5 sec ecc

Superset 2 rest 75 sec between sets::
High Incline DBBP 5x5 22,5 kg DB:s, 3 sec ecc
Romanian deadlifts 4x5 110 kg, 3 sec ecc
Title: Re: 12 weeks of a workout with a fancy name!
Post by: Steff on August 25, 2017, 11:10:03 AM
Complex one, 6 reps 4 sets, RI 120 sec:
Hack squat elevated heels 50 kg
Push press 45 kg
BB row 60 kg
Romanian Deads 100 kg


Complex Two, 8 reps 3 sets, RI 90 sec
BB High pull 45 kg, except last set: DB High pull 15 kg DB:s
Arnold press 15 kg DB:s, except last set 12,5 kg DB:s
Front squat 35 kg
DB row 17,5 kg DB:s, except last set 15 kg DB:s
High Step ups 20 kg
Title: Re: 12 weeks of a workout with a fancy name!
Post by: Steff on August 28, 2017, 05:53:30 PM
Superset 1 rest 75 sec between sets:
Snatch grip deads 1x3 110 kg 9x3 105 kg
Medium grip Bench press 4x3 80 kg, 4x3 75 kg 4 sec ecc (probably even longer ecc)

Superset 2, rest 75 sec between sets:
Chin up 3x5 BW +10 kg 2x5 BW +5 kg, 4 sec ecc
Split squat elevated front leg 4x6 16 kg, 3 sec ecc (probably longer ecc here too)
Title: Phase 2
Post by: Steff on August 30, 2017, 10:57:06 AM
AMRAP 25 min
A1) Lunge Jumps BW
A2) Inverted Row BW
A3) Barbell Back Squat (Feet together) 55 kg
A4) Renegade rows 6 kg DB:s
A5) Alternating Flat DB Bench 20 kg DB:s
A6) Rear Delt DB Raise (bent over) 8 kg DB:s

I have to increase the weight here I did 6,5 or 7,5 laps (I lost count) here and if you can do more than 4 you should increase the weight.
Title: Phase 2
Post by: Steff on September 01, 2017, 11:13:02 AM
AMRAP 25 min
A1) Squat Jumps BW +10 kg
A2) Seated DB press 15 kg, 15 kg, 12,5 kg, 12,5 kg DB:s
A3) DB wood choppers 20 kg, 15 kg, 2x12,5 kg
A4) One arm DB row on bench 30 kg DB:s, 3x20 kg
A5) Romaninan DL 100 kg, 3x80 kg
A6) DB Laterals 10 kg DB:s, 3x8 kg

Almost 4,5 laps on this one.Had to lower the weight on some of the exercises to maintain the form.
Title: Re: 12 weeks of a workout with a fancy name!
Post by: Steff on September 05, 2017, 12:44:35 PM
Yesterdays WO:

AMRAP 25 min
A1) Split squat Jumps BW
A2) Pull ups 10 kg, 5 kg 2xBW
A3) Front squat 60 kg, 3x40 kg
A4) DB Pull over 3x25
A5) Half off DBBP 2x15 kg, 1x10 kg
A6) Straight arm sit up 5 kg

3,5 laps. Felt really heavy this day.
Title: Re: 12 weeks of a workout with a fancy name!
Post by: Steff on September 06, 2017, 11:10:59 AM
AMRAP 25 min 8 rep/exercise
A1) Tuck Jumps BW
A2) Incline DBBP 2x22,5 kg DB:s, 2x25 kg DB:s, 1x22,5 kg DB:s
A3) Neutral Grip pull downs 4x65 kg, 1x60 kg
A4) BSS 16 kg
A5) Push ups feet elevated BW
A6) Reversed crunches BW

All the other Workouts had 8-12 per exercise. This time I managed 5,5 laps.
Title: Re: 12 weeks of a workout with a fancy name!
Post by: Steff on September 09, 2017, 09:47:35 AM
Yesterdays WO:

AMRAP 25 min 10 rep/exercise
A1) No push up burpees BW
A2) Steep Incline DBBP 1x20 kg DB:s, 4x15 kg DB:s
A3) BB Roll outs BW
A4) Lateral lunges BW (I sucked at these)
A5) 45° DB Row on bench 20 kg DB:s
A6) Antirotation Russian twist 10 kg

4,5 laps
Title: Re: 12 weeks of a workout with a fancy name!
Post by: Steff on September 11, 2017, 03:17:01 PM
AMRAP 25 min
A1) Lunge Jumps BW +10 kg(the first 2 laps) - 8 reps/leg
A2) Inverted Row BW feet elevated - 10 reps
A3) Barbell Back Squat 60 kg - 8 reps
A4) Renegade rows 6 kg DB:s - 8 reps/arm
A5) Alternating Flat DB Bench 25 kg DB:s - 8 reps/arm
A6) Rear Delt DB Raise (bent over) 10 kg DB:s 10 reps

Managed 4,5 laps. increased the weight on lunges jumps to 20 kg for 2 laps and for the last half lap I used 15 kg.
I've already started to have DOMS from the lunges... not much of a delay...:p
Title: Phase 3
Post by: Steff on September 14, 2017, 02:48:54 PM
Yesterdays WO:

Phase 3


Back and chest

BBBP 4 sec ecc 1 min RI/set
1x6 70 kg
5x6 65 kg

Superset 3 sec ecc 1 min RI/set:
Pendley Row 3x6 50 kg
NG Pull down 3x6 45 kg
Low Inc DBBP 3x8 25 kg DB:s

Pull Ups + Chins: One set = wide grip P-U 6 rep 1 min RI + 4 rep 1 min RI - Narrow grip P-U 6 rep 1 min RI + chins 8 rep 2 min RI + chins to failure
5x6+4+6+8+fail BW (3 sec ecc)

"Superset" 45 sec RI/exercise
Squeez press 3x10 10 kg DB:s  (2 sec ecc, 2 sec konc)
DB pullover 3x10 22,5 kg DB

Superset 90 sec RI/set
Roll outs 2x12 BW
Cable ROW 1x12, 1x12 70 kg, 60 kg (3sec hold, 3 sec ecc)
Close grip Push Ups 2x15 BW

I had to combine the pull up/chins exercise with the pull down machine. To much work to write the exact combination here but the first 3 sets where "clean".
Title: Re: 12 weeks of a workout with a fancy name!
Post by: Steff on September 17, 2017, 02:25:07 PM
Hamstrings and calves

Superset 90 sec RI:
Clean pull 4x4 100 kg
Deadlift 4x4 120 kg

Single leg calf raise
2x20 BW (5 sec ecc, 2 sec stretch +5 sec hold at top/rep)

Superset-ish 45 sec RI/exercise
BB hip raise on Bench
3x6 100 kg (2 sec hold at top + 2 sec ecc)
Siff lunges 3x12 BW

Superset
Romanian DL 2x12 70 kg
Leg curl 2x10 27,5 kg

Lunges
1x20 BW+10 kg
Title: Re: 12 weeks of a workout with a fancy name!
Post by: Steff on September 17, 2017, 02:36:03 PM
Saturdays WO:

Shoulders and Abs

A) Push Press - 3x5 50 kg

Superset:
B1) Lumberjack Press - 2x10 30 kg (5 per side).
B2) Renegade row - 2x30 BW
B3) Y-Press - 2x15. Tempo:

Superset:
C1) Pallof Press - 3x8 per side. 27,5 kg
C2) Arnold Press - 3x10 15 kg
C3) Garhammer Raise incline - 3x12 BW
C4) Explosive Lateral Raise 8 kg 4 se ecc

Superset:
D) Shoulder Killers - 2x10/10/10/10. Tempo: 31X
Start with 10 bent over lateral raises; Then perform 10 60° laterals; then perform 10 lateral raises; then perform 10 front raises; then perform 10 overhead presses. NO REST between exercises. After the overhead presses, rest 3 minutes and repeat.

Superset:
E1) Russian twist 1x60 seconds 5 kg
E2) Pike Push-Up - 1xFailure.
This circuit is to be performed only ONCE. Perform russian twist and move immediately to the pike push-up with no rest. Perform as many pike push-ups as possible.

This workout has to be modified... too easy. Part of that was that I couldn't load the Push press properly because of my cranky shoulder. But I tried to load the other exercises properly even more than what i wrote down.
Title: Re: 12 weeks of a workout with a fancy name!
Post by: Steff on September 18, 2017, 02:04:41 PM
Superset: 90 sec RI
A1) Squat - 6x5 80 kg Tempo: 3011
A2) Jump Squat - 6x30 seconds 15 kg was the average weight  Tempo: 1XXX

Superset-ish 45 sec RI/Exercise, 90 sec/superset
B1) Close Grip Bench Press 3x8 60 kg Tempo: 30X1
B2) Front Squat to box or bench - 3x8 50 kg Tempo: 20X1
B3) Barbell Curl with Fat Gripz 3x10 20 kg Tempo: 3XX1

C) Bulgarian Split Squat - 2x12, 8, 10 kg Tempo: 2111 90 sec RI

Superset-ish 45sec/exercise,
D1) Cross Body Bicep Curl - 4x10 10 kg DB:s Tempo: 2021
D2) Overhead Triceps Extension w/ Dumbbell - 4x8 22,5 kg Tempo: 30X1

E) Mechanical Advantage Lunge Drop Set - 1x12,10,15 per leg BW Tempo: 2111

The first exercise (almost) killed me... started out with 20 kg on the jump squat did 17 on the first set. I averaged 14-15 overall. But I really never fully recovered during the rest of the WO.
Title: Re: 12 weeks of a workout with a fancy name!
Post by: Steff on September 20, 2017, 01:37:05 PM
Back and chest

Incline BBBP 4 sec ecc 2 min RI/set
2x6 67,5 kg

4x6 60 kg

Superset 3 sec ecc 1 min RI/set:
Pendley Row 3x6 52,5 kg
NG Pull down 3x6 50 kg
Low Inc NG DBBP 3x8 22,5 kg DB:s

Pull Ups + Chins: One set = wide grip P-U 6 rep 1 min RI + 4 rep 1 min RI - Narrow grip P-U 6 rep 1 min RI + chins 8 rep 2 min RI + chins to failure
5x6+4+6+8+fail BW (3 sec ecc)

"Superset" 45 sec RI/exercise
Squeez press 4x10 15 kg DB:s, 1x10 10 kg DB:s (2 sec ecc, 2 sec konc)
DB pullover 3x10 22,5 kg DB, 2x10 20 kg DB

Superset 90 sec RI/set
Roll outs 2x12 BW
Cable ROW 1x8, 1x8 70 kg, 60 kg (3 sec hold, 3 sec ecc)
Close grip Push Ups 2x15 BW (3 sec ecc)

I had to combine the pull up/chins exercise with the pull down machine. To much work to write the exact combination here but the first 3 sets where "clean". Made a mistake on the pull ups and had 4 sec ecc on the first set... did kinda kill me. I also id eccentric reps on at least 3 sets.
Title: Re: 12 weeks of a workout with a fancy name!
Post by: Steff on September 22, 2017, 12:23:03 PM
Hamstrings and calves

Superset 90 sec RI:
Clean high pull 4x4 100 kg
Deadlift 4x4 130 kg

Single leg calf raise
2x20 BW (5 sec ecc, 2 sec stretch +5 sec hold at top/rep)

Superset-ish 45 sec RI/exercise
BB hip raise on Bench
3x6 105 kg (2 sec hold at top + 2 sec ecc)
Siff lunges 3x12 BW +8 kg

Superset
Romanian DL 2x12 90 kg
Leg curl 2x10 30 kg

Lunges
1x20 BW

Seated calf raise
1x20 30 kg 5 sec ecc
Title: Re: 12 weeks of a workout with a fancy name!
Post by: Steff on September 23, 2017, 11:32:53 AM
Shoulders and Abs

A) Push Press - 3x5 52,5 kg

Superset:
B1) Lumberjack Press - 2x10 30 kg (5 per side).
B2) Renegade row - 2x30 BW
B3) Y-Press - 2x15. Tempo: 202

Superset:
C1) Pallof Press - 3x8 per side. 27,5 kg 2 sec hold + 2 sec ecc
C2) Arnold Press - 3x10 15 kg 3 sec ecc
C3) Garhammer Raise incline - 3x12 BW
C4) Explosive Lateral Raise 8 kg 4 se ecc

Superset:
D) Shoulder Killers - 2x10/10/10/10. Tempo: 31X
Start with 10 bent over lateral raises; Then perform 10 60° laterals; then perform 10 lateral raises; then perform 10 front raises; then perform 10 overhead presses. NO REST between exercises. After the overhead presses, rest 3 minutes and repeat.

Superset:
E1) Russian twist 1x60 seconds 5 kg
E2) Pike Push-Up - 1xFailure.
This circuit is to be performed only ONCE. Perform russian twist and move immediately to the pike push-up with no rest. Perform as many pike push-ups as possible.

Prone floor laterals
1x8 4 kg 3 sec hold at top

This time I put more emphasis on the eccentric part of the lifts.

Links to my music on spotify:

 Now And Forever (https://open.spotify.com/album/1VXenO3ZSw7YkACZ3hbnSf)

 Upon The World (https://open.spotify.com/album/5O1hCmZMIfE3iqyBaISeo6)
Title: Re: 12 weeks of a workout with a fancy name!
Post by: Steff on September 25, 2017, 04:26:48 PM
Superset 4 sec ecc/rep, 2 min RI/set
Low Incline BBBP 1x6 70 kg, 2x6 65 kg, 3x6 62,5 kg
Pull ups 6x6 BW

Compound set 3 sec ecc/rep, 2 min RI/set
BB Row 4x8 55 kg
Long Pull 4x8 70 kg
HBR 4x8 10 kg DB:s
RD Rows 4x8 50 kg

Superset 3 sec ecc/rep, 2 min RI/set
Low incline DB press 4x8 20 kg DB:s
Squeez press 4x8 8 kg DB:s
Pullovers 4x8 20 kg
HBR 4x8 5 kg DB:s (3 sec hold at top)

Superset 90 sec RI/set
Roll outs 2x12 BW
Cable ROW 1x8, 2x8 70 kg (3 sec hold, 3 sec ecc)
Close grip Push Ups 2x15 BW (3 sec ecc)
Title: Re: 12 weeks of a workout with a fancy name!
Post by: Steff on September 27, 2017, 01:52:21 PM
Superset occlusion
leg ext 1x20 35 kg, 2x10 20 kg
Leg curl 1x20 25 kg, 2x10 25 kg

Superset:
Neutral grip pull down 3x8 55 kg
Long Pull 3x8 70 kg

Superset:
SLDL on plateau 3x8 100 kg
Lunges 3x8 BW

Superset:
CG Bench 3x8 60 kg
Cable French press 3x8 35 kg

Superset:
BB curl 2x8 30 kg 1x8 20 kg
Cross body DB curl 3x8 10 kg DB:s
Title: Re: 12 weeks of a workout with a fancy name!
Post by: Steff on September 29, 2017, 07:21:41 PM
Superset with dropsets:
DB HBR elbows out (1x12 15 kg +1x7 10 kg) (1x11 15 kg +1x7 10 kg) (1x10 15 kg +1x7 10 kg +1x4 8 kg)
Rev grip RDR (1x6 70 kg +1x5 60 kg) (1x7 60 kg +1x5 50 kg) (1x6 60 kg +1x5 50 kg +1x5 40 kg)

Superset:
DBBP 3x8 30 kg DB:s
Squeez press on low incline 3x8 15 kg DB:s

Superset
DB HBR 2x5 30 kg DB:s, (1x5 30 kg +1x7 15 kg +1x4 10 kg)
RDR 2x5 70 kg, (1x5 70 kg +1x5 60 kg +1x5 50 kg)

BB curl 3x10 20 kg 3 sec ecc/rep

Superset:
Rope OH tricep ext 3x8 40 kg
Kick Backs 3x8 6 kg DB:s

Russian twist
1x30 10 kg, 20 kg
1x20 20 kg
Title: Re: 12 weeks of a workout with a fancy name!
Post by: Steff on September 30, 2017, 11:15:26 AM
Super set:
Snatch High Pull 3x5 60 kg
Cable Row 3x8 70 kg
DB Laterals 2x8 10 kg DB:s, 1x10 8 kg DB:s

Superset occlusion
leg ext 1x20 35 kg, 2x10 20 kg
Leg curl 1x20 25 kg, 2x10 25 kg

3 min rest and then Superset occlusion
leg ext 1x13 40 kg + 1x9 20 kg
Leg curl 1x10 30 kg

Superset:
Back ext 3x10 20 kg
Lunges 3x10 BW

45° shrugs
2x10 60 kg clean grip
2x10 60 kg snatch grip
Title: Re: 12 weeks of a workout with a fancy name!
Post by: Steff on October 05, 2017, 03:33:21 PM
Superset 4 sec ecc/rep, 2 min RI/set
 BBBP 6x6 70 kg,
Sternum chin ups 6x3 BW

Compound set , 2 min RI/set
HBR elbows out 4x8 17,5 kg DB:s
RD Rows 4x8 50 kg
HBR 4x8 20 kg DB:s
Long Pull 4x8 70 kg

Superset 3 sec ecc/rep, 2 min RI/set
Low incline DB press 4x8 20 kg DB:s
Squeez press 4x8 8 kg DB:s
Pullovers 4x8 22,5 kg
HBR 4x8 15 kg DB:s

Superset 90 sec RI/set
Roll outs 2x12 BW
Cable ROW 1x8, 2x8 70 kg (3 sec hold, 3 sec ecc)
Close grip Push Ups 2x15 BW (3 sec ecc)
Ng Pull downs 2x8 50 kg
Title: Re: 12 weeks of a workout with a fancy name!
Post by: Steff on October 11, 2017, 03:21:42 PM
Had a OL workout Saturday but didn't logg it.

Todays WO:

Circuit A1: 5 min AMRAP = 6 laps
Fsq 45 kg x5
BB Row 47,5 kg x5

Circuit A2: 5 min AMRAP = 6 laps
Fsq 50 kg x5
BB row 50 kg

Circuit B1: 6 min AMRAP = 5 Laps
Rev Lunges 5 kg DB:s x5
Upright Row 20 kg x5
DBBP 15 kg DB:s x5

Circuit B2: 6 min AMRAP = 5 Laps
Rev Lunges 6 kg DB:s x5
Upright Row 25 kg x5
DBBP 17,5 kg DB:s x5

Circuit C1: 4 min AMRAP = 5 Laps
Bent over Laterals 8 kg DB:s x5
Step ups 5 kg DB:s x5
Thors hammer variation 8 kg DB:s x5  (stupid name on this one)

Circuit C2: 4 min AMRAP = 6 Laps
Bent over Laterals 8 kg DB:s x5
Step ups 5 kg DB:s x5
Thors hammer variation 8 kg DB:s x5

Need to increase the weight in DBBP, upright row, step up and lunges way too light!
Title: Re: 12 weeks of a workout with a fancy name!
Post by: Steff on October 16, 2017, 04:04:47 PM
Busy week... here's today's WO anyway:

Superset: RI 3 min
Pull ups 5x3 15 kg
DBBP 5x3 35 kg DB:s
BB row 5x3 70 kg
Incline DBBP 5x3 25 kg DB:s

Superset for pump:  RI 2 min
Chin ups 2x8 BW
HBR 1x8 22,5 kg, 1x8 17,5 kg DB:s
Long Pull 2x8 79 kg
Race dive rows 1x8 60 kg, 1x8 50 kg

Superset for pump:
Incline DBBP 1x8 25 kg DB:s
Squeez press 1x8 15 kg DB:s
Cable cross flyes 1x8 25 kg
Push Ups 1x8 BW

Superset
OHP 1x8 45 kg
Cable bent  Laterals 1x8 12,5 kg, 1x8 10 kg
Cable Laterals 2x8 10 kg
DB Laterals 1x8 6 kg DB:s
Prone eagle 2x8 2 kg DB:s
Title: Re: 12 weeks of a workout with a fancy name!
Post by: Steff on October 25, 2017, 09:03:23 AM
Mondays WO:

Compound set 4 sec ecc/rep:
NG Pull Down 3x8 50 kg
HBR 3x8 15 kg
Seated cable pull over 3x16

Compund set 4 sec ecc/rep:
Low incline DBBP 2x8 25 kg DB:s
Decline DBBP 2x8 17,5 kg DB:s
Cable flys 2x16 10 kg

Compound set 3 sec ecc/rep:
Cable Bent over laterals 2x10 10 kg
Cable Laterals 2x10 7,5 kg
Cable OHP 2x10 10 kg
Cable upright row 2x10 10 kg

Double compond:
Cable Bent over laterals 1x8 5 kg - Bent over laterals 1x8 6 kg
Cable Laterals 1x10 5 kg - Laterals 1x8 6 kg
Cable OHP 1x10 7,5 kg - DB OHP 1x8 10 kg
Cable upright row 1x10 10 kg - upright row 1x8 20 kg

Compound set:
EZ bar tricep ext 2x8 20 kg
Kick backs 2x8 4 kg DB:s
Pull over press 20 kg

Compound set:
High bench Curl 1x8 6 kg DB:s
Close grip curl 1x8 7 kg
Zottman 1x8 4 kg DB:s

DB swing 1x10 6 kg
Title: Re: 12 weeks of a workout with a fancy name!
Post by: Steff on October 30, 2017, 06:41:38 PM
Superset 1
Pull ups 3x3 15 kg
BB HBR 3x3 70 kg
Chin ups 3x3 15 kg
DB HBR 3x3 32,5 kg DB:s

Superset 2
BBBP 2x3 80 kg
Incl DBBP 2x3 30 kg DB:s
Incl BBBP 2x3 60 kg
Decl DBBP 2x3 20 kg DB:s

Superset 3
DB HBR 1x8, 1x10, 1x12 20 kg DB:s
RDR 1x8 60 kg, 1x10 55 kg, 1x12 45 kg
Long Pull 1x8, 1x10 70 kg, 1x12 65 kg
NG pulldowns 1x8 60 kg, 1x10 55 kg 1x12 45 kg

Superset 4
Incl DBBP 1x8, 1x12 25 kg DB:s
Decl DBBP 1x8, 1x12 20 kg DB:s
Squeez Press 1x8, 1x12 10 kg DB:s
Cable cross 1x8, 1x12 15 kg

Rope French press
3x8 35 kg (sloow ecc)

DB Swing
3x8 10 kg DB:s

DB Curl
3x10 10 kg DB:s

Title: Power snatch PR!!!
Post by: Steff on April 28, 2018, 03:28:47 PM
Power snatch
2x3 40 kg
1x3 50 kg, 55 kg, 60 kg, 62,5 kg
1x2 65 kg,
1x1 68 kg PR 1
2x1 70 kg  PR 2
2x1 70 kg fail
1x1 70 kg

Snatch High Pull and arm muscle snatch
1x3 70 kg, 2x3 75 kg, 1x3 80 kg
4x6 10 kg

1 Clean 3 jerks
1x1 40 kg, 50 kg, 60 kg (actually did 6 jerks on 60 kg)
1x1 65 kg, 70 kg

Clean and jerk
1x1 80 kg

Power cleans
1x1 80 kg
4x1 90 kg

Squat
1x10 20 kg, 40 kg, 50 kg, 62,5 kg

Bounce squat
3x10 BW

Explosive Lunges
3x6 BW

Tri ext
1x2 60 kg
1x3 55 kg
1x8 40 kg

Took me a while to finish this WO... tired but kinda satisfied. Cold have done the 70 kg PR "cleaner". There's gonna be a lot of hip power snatch, and tall power snatches to get faster under the bar.
Considering I was feeling weak and a bit dizzy before and during the WO it turned out ok.
Title: Re: 12 weeks of a workout with a fancy name!
Post by: Steff on April 30, 2018, 02:20:32 PM
Third Pull Block
3x3 30 kg

Superset:
Third Pull Block 5x3
2 Power snatch + 2 High hang Power Snatch 40 kg, 50 kg, 50 kg, 50 kg, 50 kg

Superset:
Snatch high pull 4x3 60 kg
Third Pull Block 4x3 30 kg

Compoundset
Box jump BW
Explosive Lunges 3x6 BW
Bounce squat 3x20 BW
Squat 3x10 20 kg

Compoundset
HBR 3x8 20 kg DB:s
Long Pull 3x8 95 kg
Rev Pulldowns 3x8 50 kg
RDR 3x8 50 kg

Incline DBBP
3x8 30 kg DB:s

Superset
Rope Tri ext 3x8 45 kg
DB Curl 3x8 12,5 kg DB:s
Title: Re: 12 weeks of a workout with a fancy name!
Post by: Steff on May 02, 2018, 06:38:37 PM
Third Pull Block
3x3 25 kg

2 Power snatches + 2 Hip Power snatches
1x1 40, 50, 55 kg
5x1 60 kg

Superset: Snatch High Pull + Third Pull Block
3x3 70 kg
1x3 35, 32,5 and 30 kg

Superset Drop jerks and speed OHP
3x3 40 kg
3x9 10 kg

Incline DBBP
3x8 15 kg DB:s

Compoundset: explosive lunges and Bounce squat
3x8 BW
3x10 BW

Squat
3x10 40 kg

Third Pull Block
3x3 25 kg

Superset Tri ext-DB Curl-Laterals
3x5 50 kg
3x10 9 kg DB:s
3x8 9 kg DB:s
Title: Re: 12 weeks of a workout with a fancy name!
Post by: Steff on May 04, 2018, 12:59:08 PM
Power Snatch
3x3 40 kg

Superset: Snatch High Pull and Arm Muscle Snatch for speed
4x3 60 kg
4x6 10 kg

Superset: Speed OHP and Snatch grip OH-squat
3x6 20 kg
3x10 10 kg (deepest ever without pain)

Long Pull
2x8 95 kg
1x15 (went to failure on this set)

Incline DBBP
3x8 20 kg DB:s

Superset BB row and rev grip Pulldown
3x8 60 kg
3x8 60 kg

Superset: Explosive Lunges, Bent Laterals, Laterals
3x6 BW
3x8 10 kg
3x8 10 kg

Bounce squat
3x20 BW (deepest ever)

Depth jumps
3x3 BW

Superset: DB curl and Tri ext for speed
3x10 10 kg DB:s
3x6 30 kg

My traps are really sore from all  the Third pull Block sets this week.
All press movements are done with har lockouts and hold for at least 0,5 sec up to 2 sec.
Deepest ever refers to since the injury.
Title: Re: 12 weeks of a workout with a fancy name!
Post by: Steff on May 07, 2018, 04:21:04 PM
Superset:
Third Pull Block 1x3 15, 20, 25, 30 ,35 kg
Power snatch 1x3 40 kg, 45 kg, 45 kg, 50 kg, 55 kg

Power snatch
4x3 60 kg

Superset
Snatch High Pull 1x3 70, 80, 90, 70 kg
Third Pull Block 4x6 25 kg

Drop Jerk
1x5 40 kg

Jerks
1x3 50 kg, 60 kg

Long Pull
2 min rep 95 kg then 1x10 (Max) 95 kg
1x10 95 kg

Squat
3x10 40 kg

Lunges explosive
3x8 BW
Title: Re: 12 weeks of a workout with a fancy name!
Post by: Steff on May 09, 2018, 03:48:05 PM
Superset:
Third Pull Block 6x3  25 kg
2 Power snatch + 2 Hip power snatch 1x1 40 kg, 2x1 50 kg, 3x1 55 kg

Superset
Snatch High Pull 1x3 60 kg 70 kg, 75 kg
No legs Tall snatch 3x3 10 kg (for speed)
Drop Snatch Balance 3x3 25 kg

Superset
Plyo depth jumps 4x3 BW
Box jumps 4x3 BW
Cleans 1x3 70 3x3 80 kg

Snatch grip OH squat
3x10 25 kg

Pull up
1x1,5 min rep BW, 1x8 BW

Rev grip PD
1x2 min rep 55 kg, 1x8 55 kg

Neck Press
1x2 min rep 45 kg, Incline DBBP 1x4-rest pause 2+2 reps 25 kg DB:s

Squat
1x5 40 kg (deep), 1x3 50 kg, 1x10 65 kg ("normal" depth), 1x7 50 kg, 1x5 40 kg

Bounce squat
3x20 (deep)

Lunges explosive
1x6 BW, 2x8 BW

Compoundset 
Pull ups 1x8 BW
Rev Row 1x8 60 kg
Rev Grip Pull downs 1x8 55 kg

OHP
3x10 40 kg

Superset
Laterals 3x8 8 kg DB:s
DB Curl 3x10 10 kg DB:s
Tri ext 40 kg
Kickbacks 10 kg DB:s

Went a bit too hard for my knee but if i take it easy until Saturday I think it'll be ok. :)
Good and "bad" news... got the results from the MRI. No arthritis but I do have a meniscus tear so if the physiotherapy doesn't help I'll get keyhole surgery.
I'm going to consult with both the orthopedist and my PT before I  make a decision.
Title: Re: 12 weeks of a workout with a fancy name!
Post by: Steff on May 11, 2018, 02:08:04 PM
Did a lot of work Wednesday... and here is todays light WO.

Speed OHP
4x6 20 kg

Superset
Bent laterals 3x8 8 kg DB:s
Laterals 3x8 8 kg DB:s

Speed SG OHP
4x6 15 kg

3 AMS + 3 APM
3x1

Superset
Incline DBBP 3x8 15 kg DB:s
NGPD 3x8 50 kg

Superset
Long Pull 3x8 75 kg
Tri ext speed 3x6 25 kg

Superset
Explosive lunges 3x6 BW
DB Curl 3x10 9 kg DB:s
Title: Re: 12 weeks of a workout with a fancy name!
Post by: Steff on May 12, 2018, 03:41:51 PM
Power Snatch
1x3 40 kg, 2x3 50 kg, 2x3 55 kg, 1x3 60 kg, 3x1 62,5(+1 fail) The groove went up shit creek here so I restarted...(really pissed off here)
1x3 40 kg, 1x3 50 kg, 1x3 55 kg, 1x3 60 kg, 1x1 62,5 kg
1x1 65 kg,
1x1 67,5 kg,
1xFail 71 kg
1x1 71 kg PR,
1x1 72,5 kg PR (not so pretty but still a PR)

Superset:
Snatch High Pull 3x3 80 kg
3 Pull Block 3x3 30 kg

Jerks
3x6 40 kg (done as drop jerks)
1x3 50 kg, 60 kg
2x3 65 kg

Power Clean
1x3 70 kg
1x2 80 kg
1x1 85 kg, 87,5 kg
2x2 90 kg
1x3 70 kg

Superset:
Clean high pull 1x3 100 kg, 110 kg, 105 kg, 100 kg
Plyo depth jumps 4x3 BW (higher then before)

Superset:
Leg press 2 min rep 20 kg + 1x8 20 kg
Squat 1x10 20 kg
Lunges 1x10 4 kg DB:s
1 min bike with saddle at lowest and as high resistance as I could muster.

Superset
Squats 3x10 40 kg
Lunges Explosive 3x6 BW
Bounce squat 3x20 BW

I'm sooo gonna have to pay for this WO.... :D
Title: Re: 12 weeks of a workout with a fancy name!
Post by: Steff on May 15, 2018, 02:21:34 PM
Superset:
Third Pull Block 2x3 25 kg, 2x3 27,5, 2x3 30 kg
Power snatch 2x3 40 kg, 1x3  50 kg, 3x3 55 kg

Superset
Snatch High Pull 3x3 60 kg
Third Pull Block 1x3 35 kg, 32,5 kg, 30 kg

Jerks
3x3 40 kg

Power clean
3x3 70 kg

Squat
3x10 20 kg

Bounce squat
3x10

Lunges Explosive
3x6 BW

Long pull
3x8 95 kg

Incline DBBP
3x8 20 kg DB:s

NGPD
3x8 55 kg

Laterals
3x8 8 kg DB:s
Title: Re: 12 weeks of a workout with a fancy name!
Post by: Steff on May 18, 2018, 11:11:10 AM
Really light WO today...

Superset
OHP speed 4x6 20 kg
Bent laterals 4x8 9 kg DB:s

SG OHP speed
3x6 15 kg
3x6 10 kg tilting the body to resemble the catch position... discovering a bit of stiffness in the shoulders slowing me down

laterals
3x8 9 kg DB:s

Compoundset
Rev Grip PD 3x8 50 kg
Long pull 3x8 75 kg

Superset
DB Curl 3x10 9 kg DB:s
Tri ext speed 3x6 30 kg

Bounce squat
3x10 (backing off the depth a bit now)
Title: Re: 12 weeks of a workout with a fancy name!
Post by: Steff on May 19, 2018, 01:25:47 PM
Third Pull Block
5x3  25 kg

Power snatch
2x3 40 kg
1x3 50 kg, 55 kg
3x3 60 kg finally feeling the pull under not in every rep but still! In some way that's a PR. :D

Snatch panda pull
2x3 70 kg

Snatch High Pull
1x3 70 kg

Compoundset
HBR 2x8 20 kg DB:s
Rev BB Row 2x8 50 kg
NGPD 2x8  50 kg
Long Pull 2x8 75 kg

Box jumps
3x3 BW

Neck press 4 sec ecc
3x8 40 kg

Incline DBBP
1x8 30 kg DB:s

Bent lateral
2 min rep 3 kg DB:s + 1x8 10 kg DB:s

Lateral
2 min rep 3 kg DB:s + 1x8 10 kg DB:s

Very easy WO but with some of my best power snatches ever.
Strange thing is that what hurt my knee the most was fetching the 30 kg DB:s. Didn't feel a thing during all other exercises.
Title: Knee surgery...
Post by: Steff on May 24, 2018, 07:11:08 PM
Been working out just not logging.

It seems like it's gonna be surgery but I'll know for sure tomorrow when I've been to the orthopedist.
The nurse I talked to booking the appointment said that it's most likely.
Title: Re: 12 weeks of a workout with a fancy name!
Post by: Steff on May 25, 2018, 06:54:49 PM
45° Laterals 1x2 minute rep 4 kg DB:s + Laterals dropset 1x2 15 kg DB:s, 12,5 kg DB:s, 1x4 10 kg  DB:s, 1x8 8 kg DB:s

Cable Bent Laterals 1x2 minute rep 5 kg/side +1x8 10 kg/side

Compoundset
Bent laterals 3x8 8 kg DB:s
Laterals 3x8 8 KG DB:s
Jerk position Speed OHP 3x6 20 kg

60° Snatch grip OHP speed
3x6 10 kg

Arm muscle snatch speed
3x6 10 kg

Sternum pull ups
3x5 BW

Incline DBBP
3x8 17,5 kg DB:s

1 NGPD + 2 rows + 1 BTN PD
3x3 50 kg

Superset:
Tri ext 3x6 30 kg
DB Curl 3x10 10 kg DB:s

A shitload of skipping rope before and after the WO.
Title: Re: 12 weeks of a workout with a fancy name!
Post by: Steff on May 30, 2018, 03:34:50 PM
Tech-primer
Snatch high pull 3x30 kg
3 pull block 3x15 kg

Power snatch
3x3 40 kg

Superset
Snatch high pull 3x60 kg
3 pull block 3x15 kg

Speed OHP
3x6 20 kg

Squat
2x10 20 kg
1x1 2 minute rep 20 kg + 1x10 20 kg

Arm muscle snatch in squat position (in my case about parallel)
3x6 10 kg

Cable row
1x1 2 min rep 95 kg + 1x8 95 kg
1 min RI then
Long pull 1x8 95 kg
1 Min RI
RGPD 1x8 60 kg

Compundset
Incline DBBP 1x8 25 kg DB:s 4 sec ecc/rep
Neck press 1x8 40 kg 4 sec ecc/rep
Squeez press 1x8 10 kg DB:s
Flyes 1x8 10 kg DB:s

Incline DBBP
1x8 30 kg DB:s

1 NGPD +2 row +1 BTNPD = 1 rep
1x4 50 kg

Superset Lunges and bounce squat
3x6 BW
3x10 BW

Seated GM
3x8 40 kg

Superset
DB curl 3x10 10 kg DB:s
Laterals 3x8 10 kg DB:s

Compoundset
Rope Tri ext 3x8 40 kg
DB Kickbacks 3x8 10 kg DB:s
JB press 3x8 10 kg
BB lying tri ext 45° 3x8  10 kg
Title: Re: 12 weeks of a workout with a fancy name!
Post by: Steff on June 01, 2018, 08:15:39 PM
Compoundset:
Speed AMS 4x6 10 kg
Speed SG OHP 4x6 10 kg
Speed OHP 4x6 20 kg
Laterals 4x8 8 kg DB:s
Bent Laterals 4x8 8 kg DB:s

NGPD
3x8 55 kg

Incline DBBP
3x8 15 kg DB:s

Long Pull
3x8 75 kg

Bounce squat
3x20 BW

Superset
Tricep ext speed 3x6 30 kg
DB Curl 3x8 8 kg DB:s
Title: Power snatch PR!!!
Post by: Steff on June 04, 2018, 09:50:37 PM
Superset
Snatch high pull 1x3 30, 40, 40, 50, 50 kg, 1x2 55 kg
3 pull block 1x3 15 kg, 20 kg, 25 kg, 27,5 kg, 30 kg, 35 kg

Power snatch
1x3 50 kg, 55 kg, 60 kg
1x2 65 kg
2x1 70 kg
1x1 73 kg PR ( a lot cleaner than when I did 72,5 kg)
1x fail 75 kg
2x3 60 kg

Superset
Snatch high pull 3x70 kg
3 pull block 3x3 25 kg

Jerks
1x5 40 kg
1x4 50 kg
1x3 60 kg
2x1 70 kg

Power cleans
1x3 70 kg
1x2 80 kg
1x1 90 kg

Squat
1x1 40 kg 2 min rep + 30 sec negative rep 40 kg

Front squat
2x10 20 kg

Superset
Lunges 3x8 BW
Bounce sq 3x20 BW

Pull ups to chest
3x8 BW

Laterals
3x8 9 kg DB:s
Title: Re: 12 weeks of a workout with a fancy name!
Post by: Steff on June 06, 2018, 05:54:11 PM
Superset
Snatch high pull 1x3 30, 40, 40, 50, 50 kg, 55 kg
3 pull block 1x3 15 kg, 20 kg, 25 kg, 30 kg, 32,5 kg, 35 kg

Power snatch
1x3 55 kg
4x3 60 kg EASY! :D

Superset
Snatch high pull 1x3 70 kg, 2x3 80 kg
3 pull block 3x3 37,5 kg

Jerks
1x5 40 kg
1x4 50 kg
1x3 60 kg

Power cleans
1x3 70 kg
1x2 80 kg
3x1 90 kg

Front squat
3x10 40 kg

Superset
Lunges 3x6 BW
Bounce sq 3x20 BW

BB row
3x8 60 kg

Tri ext
1x3+3 55 kg, 50 kg (+3 is the lockout part)
1x8 40 kg + kickback 1x8 10 kg DB:s

Laterals
3x8 10 kg DB:s

Hmmm this was supposed to be a light workout... :o
Title: Re: 12 weeks of a workout with a fancy name!
Post by: Steff on June 08, 2018, 03:19:16 PM
Compoundset:
Seated Speed AMS 6x6 10 kg
Seated speed SG-OHP 6x6 10 kg
Speed OHP 6x6 20 kg

RGPD
3x8 50 kg

Long Pull
3x8 75 kg

Incline DBBP
3x8 15 kg DB:s

Superset
Laterals 3x8 8 kg DB:s
DB Curl 3x8 8 kg DB:s
Speed Tri ext 3x6 25 kg

Light WO today focusing on speed and upper body, resting the knee.
Title: Re: 12 weeks of a workout with a fancy name!
Post by: Steff on June 09, 2018, 08:06:55 PM
Sleep poorly, ate poorly today but here's the WO

Superset
Snatch high pull 1x3 30, 40, 40, 50, 50 kg, 55 kg
3 pull block 1x3 15 kg, 20 kg, 25 kg, 30 kg, 32,5 kg, 32,5 kg

Power snatch
1x3 55 kg
1x6 60 kg (1 fail)
9x3 60 kg

Superset
Snatch high pull 3x3 72,5 kg
3 pull block 3x3 27,5 kg

Superset
OHP 3x8 40 kg
Squat 3x10 40 kg

1 NGPD-1 ROW-1 BTNPD
3x3 55 kg

Incline DBBP 1x8 20 kg DB:s 4 sec ecc
Neck press 1x8 4 sec ecc
Incline DBBP 1x8 20 kg DB:s explosive

As a cirquit
Lunges 3x6 2 kg
Bounce squat 3x20 2 kg
Tri ext 3x8 40 kg
Laterals 3x8 10 kg DB:s
Bent laterals 3x8 10 kg DB:s
DB Curl 3x10 10 kg DB:s
Title: Re: 12 weeks of a workout with a fancy name!
Post by: Steff on June 12, 2018, 11:38:15 AM
Superset
Snatch high pull 1x3 30, 40, 40, 50, 50 kg, 55 kg, 60 kg
3 pull block 1x3 15 kg, 20 kg, 25 kg, 30 kg, 32,5 kg, 35 kg, 40 kg

Power snatch
1x3 55 kg
1x3 60 kg (1 fail)
5x2 65 kg

Superset
Snatch high pull 3x3 80 kg
3 pull block 3x3 25 kg

Jerks
1x3 40 kg, 50 kg, 60 kg

1 clean 2 jerks
5x1 70 kg

Squat 2 min rep
1x1 50 kg

Squat
3x10 40 kg

Superset
Lunges 3x6 4 kg
Bounce sq 3x10 4 kg

CGPD
3x8 60 kg

Not my best day... the power snatch felt odd didn't find the groove like Saturday's WO.
Title: Re: 12 weeks of a workout with a fancy name!
Post by: Steff on June 15, 2018, 09:38:39 PM
Compoundset:
Seated Speed AMS 10x6 10 kg
Seated speed SG-OHP 10x6 10 kg
Speed OHP 10x6 20 kg

RGPD
3x8 50 kg

Long Pull
3x8 85 kg

Incline DBBP
3x8 15 kg DB:s

Superset
Laterals 3x8 8 kg DB:s
Bent laterals
DB Curl 3x8 8 kg DB:s
Speed Tri ext 3x6 25 kg

Did an upper body WO Wednesday as well I had to give my knee a rest. I've had too many WO with heavy power snatches and power cleans... + too much volume for a injured knee.
Title: Re: 12 weeks of a workout with a fancy name!
Post by: Steff on November 07, 2018, 08:37:55 PM
Bike 10 min

Squats to box at parallel
OH Squat (narrow grip)5x20 15 kg

10 min bike

Leg ext
3x10 10 kg

Compoundset:
SLDL 3x10 60 kg
Rev Hypers 3x10 BW
Seated GM 3x10 30 kg

SG OHP
3x8 30 kg

OHP
3x6 40 kg

Rev BB row
3x8 60 kg

Compoundset
HBR 3x8 20 kg DB:s
BB row 3x8 40 kg
NGPD 3x8 45 kg
RGPD 3x8 34 kg

Superset
Laterals 3x8 8 kg DB:s
Push ups 3x8 BW (explosive)

Superset
Tri ext 3x8 40 kg
DB Curl 3x8 8 kg DB:s

Abs
Deep core exercise 3x4 BW
Russian twist 3x20 15 kg
Title: Re: 12 weeks of a workout with a fancy name!
Post by: Steff on November 09, 2018, 02:51:15 PM
Bike 10 min

OHP
3x8 35 kg (as much speed as possible)

SG OHP
3x8 25 kg (as much speed as possible)

Compoundset
HBR lat 3x8 20 kg DB:s
Long Pull 3x8 80 kg
NG Pulldowns 3x8 50 kg
Rev pulldowns 3x8 50 kg

Compoundset
High incline DB Flyes 3x8 10 kg
High incline Squees press 3x8 10 kg DB:s
Incline DBBP 3x8 20 kg DB:s
Dips 1x8 BW, Neckpress 1x8 45 kg, Dips 1x8 BW

Tricep compoundset:
Rope Tri ext 3x8 35 kg
Kickbacks 3x8 10 kg DB:s
JB Press 3x8 20 kg
Lying tri ext 3x8 20 kg
Pullover-cg press ecc-JB 3x8 20 kg
Pushdowns 3x8 30 kg

DB curl
1x10 12,5 kg, 11 kg, 10 kg DB:s

Laterals
3x10 8 kg DB:s
Title: Re: 12 weeks of a workout with a fancy name!
Post by: Steff on November 24, 2018, 02:59:24 PM
Todays WO

Bike 10 min

Squats to box at parallel
OH Squat (narrow grip)5x20 27,5 kg

10 min bike

SLDL
3x10 70 kg

OHP
3x5 40 kg

SG OHP
3x5 30 kg

BB row
3x5 70 kg

Compoundset:
BB row 3x8 60 kg
HBR 3x8 20 kg DB:s
Long Pull 3x8 95 kg
Pulldowns 3x8 50 kg

Compoundset
High incline DB flyes 2x8 10 kg
High incline Squeez press 2x8 10 kg DB:s
High incline DBBP 2x8 10 kg
Neck press 2x8 45 kg

Laterals
3x8 10 kg DB:s

Superset
Tri ext 1x5 50 kg, 1x6 45 kg, 1x8 40 kg
Kickbacks 1x5 10 kg DB:s, 1x6 10 kg, 1x8 10 kg DB:s

DB Curl
3x10 10 kg DB:s

Compound set
Seated GM 3x10 20 kg
Rev hypers 3x10 BW

Abs
Deep core exercise 3x4 BW
Russian twist 3x20 15 kg

Title: Re: 12 weeks of a workout with a fancy name!
Post by: Steff on November 30, 2018, 03:59:02 PM
Now I squat 5x10 to below parallell 3 days/week increasing the weight by 5 kg each week if I don't get sore. So next week 32,5 kg.
Since I do OHS with a narrow grip and weightlifting shoes I just had to remove a 5 kg weight to get the same angle in the knee as I got at the PT doing the test squat barefoot.
I'm allowed to do Clean deadlifts and snatch deadlifts now.... ok just at 45 kg but it's a huge step forward.
Title: Re: 12 weeks of a workout with a fancy name!
Post by: Steff on December 19, 2018, 06:12:54 PM
Bike 10 min

BB HBR
1x3 70 kg, 80 kg
1x2 90 kg, 100 kg, 110 kg (not all reps to bench)
1x3 140 kg (I got it half way on each rep)
1x3 100 kg (almost to bench)
3x3 90 kg

Compound HBR
3x3 30 kg
3x3 20 kg (elbows out)

Speed work compound set
SG OHP 3x4 20 kg
OHP 3x4 20 kg
Plyo Push up 3x3 BW
AMS 3x4 10 kg

Laterals
2x4 15 kg DB:s
1x5 12,5 kg DB:s

Compound set
Standing DB tri ext 3x3 12,5 kg DB:s

DB curl
3x3 20 kg DB:s
Rope tri ext 3x3 50 kg

Bike 20 min

My knee is a lot better now but I'll rest until next Wednesday!
Title: Re: 12 weeks of a workout with a fancy name!
Post by: Steff on February 16, 2019, 02:42:16 PM
Todays WO

Bike 10 min

Smith machine leg press 1x20 26 kg

OHSQ 3x10 30 kg 1,5 cm lower box

Full range OHSQ 5x10 15 kg

Squat to normal box 5x10 50 kg (Sets: 2 OHSQ, 2 Fsq, 1 Back squat)

Snatch deadlifts 3x5 40 kg

SLDL 3x8 40 kg

Gluteus medius work + lower back
Clam with a twist 3xmax
Rubberband walk 3x20/20 steps
Back ext 3x8 BW

LP 3x8 95 kg
CGPD 3x8 40 kg

Compoundset
Push ups to boxes 3x3 BW
CG OHP 3x6 20 kg
OHP 3x6 30 kg
Laterals 3x8 7 kg DB:S

Superset
DB curl 3x10 7 kg DB:s
Tri ext 3x8 45 kg

Deep core exercise 3x5 BW
Russian twist 3x20 15 kg

Weird stuff... if I push my knees forward as much as I can squatting full range I have no pain what so ever but if I don't actively do that I can feel a little bit of "pain" on the the way up.
Title: Re: 12 weeks of a workout with a fancy name!
Post by: Steff on February 20, 2019, 04:03:10 PM
Bike 10 min

Smith machine leg press 1x20 26 kg

Squat to normal box 1x10 55 kg (back squat)
4x10 50 kg (Sets: 2 OHSQ, 2 Fsq,)

Full range OHSQ 5x10 20 kg

Squat Jerks 2x5 30 kg, 3x5 40 kg

Snatch deadlifts 3x5 40 kg

Gluteus medius work
Clam with a twist 3xmax
Rubberband walk 3x20/20 steps
Rev Back ext 3x8 BW

HBR 3x5 35 kg DB:s
LP 3x10 95 kg

Compoundset
Push ups to boxes 3x5 BW
CG OHP 3x3 20 kg
OHP 3x3 25 kg
Laterals 3x8 10 kg DB:S

Superset
DB curl 3x10 10 kg DB:s
Tri ext 3x8 40 kg + kickbacks 3x8 10 kg DB:s

Russian twist 3x20 15 kg

Did train Monday just didn't logg it here.
Title: Re: 12 weeks of a workout with a fancy name!
Post by: Steff on February 22, 2019, 01:34:53 PM
Bike 10 min

HBR 5x3 40 kg DB:s

Compoundset
HBR 2x8 20 kg DB:s
HBR wide 2x8 10 kg DB:s
LP 2x8 95 kg
Rev grip PD 2x8 50 kg

Compoundset
OHP 3x6 20 kg
SG OHP 3x6 15 kg
Push ups to boxes 3x5 BW

Laterals 3x8 10 kg DB:s
Bent laterals 3x8 10 kg DB:s

Incline DB curl 3x10 10 kg

Compoundset for speed
Tri ext 3x3 25 kg
Kickbacks 3x3 4 kg DB:s
Pushdowns 3x3 30 kg

Squat stretch against wall 3x5 min
Title: Re: 12 weeks of a workout with a fancy name!
Post by: Steff on February 24, 2019, 09:30:05 AM
Bike 10 min

Smith machine leg press 1x20 26 kg

Squat to normal box 1x10 55 kg (back squat)
2x10 52,5 kg, 2x10 50 kg (Sets: 2 OHSQ, 2 Fsq,)

Full range OHSQ 5x10 20 kg

Squat Jerks 1x5 30 kg, 3x5 40 kg, 2x1 50 kg, 3x5 40 kg

Snatch deadlifts 3x5 40 kg

Gluteus medius work
Clam with a twist 3xmax
Rubberband walk 3x25/25 steps

HBR 3x8 15 kg DB:s
CGPD 3x8 45 kg

Compoundset
Push ups to high boxes 3x3 BW
CG OHP 3x6 10 kg
OHP 3x6 20 kg
Laterals 3x8 10 kg DB:S

Superset
DB curl 3x10 10 kg DB:s
Tri ext 3x8 45 kg + kickbacks 3x8 10 kg DB:s
Title: Re: 12 weeks of a workout with a fancy name!
Post by: Steff on March 01, 2019, 01:12:54 PM
Wednesdays WO:

Bike 10 min

Smith machine leg press 1x20 26 kg

Squat to normal box
2x10 55 kg (OHSQ)
1x10 60 kg, 1x10 55 kg (FSQ),
1x10 60 kg(BSQ)

Full range OHSQ 5x10 30 kg

Squat Jerks 2x5 30 kg, 10x5 40 kg

Snatch deadlifts 3x5 45 kg

Gluteus medius work
Clam with a twist 3xmax
Rubberband walk 3x25/27 steps

HBR 3x8 20 kg DB:s
CGPD 3x8 50 kg

Compoundset
Push ups to boxes 3x3 BW
CG OHP 3x6 10 kg
OHP 3x6 20 kg
Laterals 3x8 10 kg DB:S

Superset
DB curl 3x10 10 kg DB:s
Tri ext 3x8 45 kg
Title: Re: 12 weeks of a workout with a fancy name!
Post by: Steff on March 01, 2019, 01:19:54 PM
Bike 10 min

Superset
HBR 5x3 40 kg DB:s, 3x3 30 kg DB:s
HBR wide 5x3 30 kg DB:s, 3x3 20 kg DB:s

Compoundset
HBR 2x8 20 kg DB:s
HBR wide 2x8 10 kg DB:s
LP 2x8 100 kg
Rev grip PD 2x8 50 kg

Compoundset
OHP 3x3 25 kg
SG OHP 3x3 15 kg
Push ups to boxes 3x3 BW

Laterals 3x8 7 kg DB:s
Bent laterals 3x8 7 kg DB:s

Incline DB curl 3x10 10 kg

Tri ext 3x3 25 kg

Shoulder stretch for jerk 2x2 min
Squat stretch against wall 1x5 min
Wrist stretch/mobility 1x2 min/leg
Title: Re: 12 weeks of a workout with a fancy name!
Post by: Steff on March 02, 2019, 03:29:16 PM
Bike 10 min

Smith machine leg press 1x20 26 kg

Squat to normal box
1x10 55 kg (OHSQ)
2x10 60 kg, (FSQ),
1x10 60 kg(BSQ)
1x10 50 kg OHSQ

Full range squats 5x10 35 kg (2 OHSQ, 2 Fsq, 1 Bsq)

Squat Jerks 2x5 30 kg, 10x5 40 kg (at least 10 sets.. lost count..)

Snatch deadlifts 3x5 45 kg

Gluteus medius work
Clam with a twist 3xmax

LP 3x8 95 kg
CGPD 3x8 50 kg

Compoundset
Feet elevated Push ups to boxes +bumperplate 3x3 BW
CG OHP 3x6 10 kg
OHP 3x6 20 kg
Laterals 3x8 10 kg DB:S

Superset
DB curl 3x10 10 kg DB:s
Tri ext 3x3 55 kg

Tri ext + KB 2x8 40 kg + 2x8 10 kg DB:s
Title: Re: 12 weeks of a workout with a fancy name!
Post by: Steff on March 04, 2019, 08:32:16 PM
Bike 10 min

Warm up squats(OH,FS,BSQ)
6x5 10-30 kg(ramping weights)
3x5 30-50 kg (ramping weights)

Snatch high pull
2x3 30 kg
3x3 40 kg

Clean
2x3 30 kg
3x3 40 kg

1 Clean and 3 squat jerks
1x1 30 kg
3x1 40 kg

Squat to normal box
3x5 62,5 kg First set Fsq

Full squat
3x5 37,5 kg 1 OHSQ, 2 FSQ

Pulldowns
3x8 50 kg

Gluteus Medius work
Clam with a twist 3x max

Hyper ext
3x8 BW

Compoundset
Push up to boxes 3x3 BW
OHP 3X3 37,5 KG
SG OHP 3X3 10 KG

Russian twist
3x20 15 kg

Tri ext
3x6 35 kg

KB
3x6 4 kg DB:s

Laterals
3x8 8 kg DB:s

DB Curls
3x10 8 kg DB:s

Ok... fingers crossed! My PT said it should hold for 80% of the same forces of a healthy meniscus now. I really tried not to over do this.... In four months I'm supposed to be back at the same weights I was training on before my injury. So the increase in squats is about 2 - 2,5 kg/workout(3 squat WO/week)
Title: Re: 12 weeks of a workout with a fancy name!
Post by: Steff on March 07, 2019, 10:28:44 AM
Bike 10 min

Warm up squats(OH,FS,BSQ)
6x5 10-30 kg(ramping weights)
3x5 30-50 kg (ramping weights)

Snatch high pull
2x3 30 kg
3x3 40 kg

1 Clean and 3 squat jerks
1x1 30 kg
5x1 40 kg

Clean
1x3 30 kg
5x3 40 kg

Squat to normal box
3x10 62,5 kg Two sets Fsq

Full squat
3x5 37,5 kg 1 OHSQ, 2 FSQ

Long Pull
3x8 95 kg

Compoundset
SG OHP 3x3 40 kg
Jerk Grip OHP  3x3 40 kg
CG OHP 3x3 40 kg

Gluteus Medius work + walks
Clam with a twist 3x max
Walk 3x30 steps/side

Rev Hyper ext
3x8 BW

Compoundset
Push up to boxes 3x3 BW
OHP 3X3 20 KG
SG OHP 3X3 10 KG

Superset
Tri ext 3x8 40 kg
KB 3x8 10 kg DB:s

Laterals
3x8 10 kg DB:s

DB Curls
3x10 10 kg DB:s
Title: Re: 12 weeks of a workout with a fancy name!
Post by: Steff on March 08, 2019, 03:46:45 PM
Bike 10 min

Bent cable laterals 2x10 10 kg

Compoundset
HBR 3x8 20 kg DB:s, 1x12 20 kg DB:s
HBR wide 3x8 10 kg DB:s, 1x12 10 kg DB:s
LP 3x8 95 kg, 1x12 95 kg
NGPD/45°row 3x4/4 40 kg ,1x12 30 kg

Compoundset for speed
OHP 3x5 20 kg
SG OHP 3x5 15 kg
Push ups to boxes feet elevated 3x3 BW

Bent cable laterals 3x10 10 kg
Laterals 3x8 7 kg DB:s

DB curl 3x10 8 kg

Compoundset for speed
Tri ext 3x3 25 kg
Kickbacks 3x3 4 kg DB:s
Pushdowns 3x3 30 kg

Shoulder stretch 2x2 min
Split stretch 1x10 min
Squat stretch against wall 2x min
Title: Re: 12 weeks of a workout with a fancy name!
Post by: Steff on March 09, 2019, 03:48:19 PM
Bike 10 min

Warm up squats(OH,FS,BSQ)
6x5 10-30 kg(ramping weights)
3x5 30-50 kg (ramping weights)

Snatch high pull
1x3 30 kg
1x3 40 kg
4x3 45 kg

Muscle snatch
5x3 30 kg

1 Clean and 3 squat jerks
1x1 30 kg
3x1 40 kg
2x1 45 kg

Clean
1x3 30 kg
2x3 45 kg
3x3 50 kg

Squat to normal box
3x3 65 kg

Full squat
3x3 40 kg 1 OHSQ, 2 FSQ

Long Pull
3x8 95 kg

CGPD
3x8 50 kg

Superset
OHP 3x3 50 kg
SG OHP 3x3 35 kg

Gluteus Medius work
Clam with a twist 3x max
Hip bridge with band around the knees 3x8 50 kg

Compoundset
Push up to boxes 3x3 BW
OHP 3X3 20 KG
SG OHP 3X3 15 KG

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

Laterals
3x8 8 kg DB:s

DB Curls
3x10 8 kg DB:s

I suspect I got the beginning of jumpers knee in my right knee... typical... not the knee I've had surgery in.
Title: Re: 12 weeks of a workout with a fancy name!
Post by: Steff on March 12, 2019, 01:09:30 PM
Bike 10 min

Warm up squats(OH,FS,BSQ)
6x5 10-30 kg(ramping weights)
3x5 30-50 kg (ramping weights)

Snatch high pull
1x3 30 kg
1x3 40 kg
4x3 50 kg

Muscle snatch
5x3 35 kg

1 Clean and 3 squat jerks
1x1 30 kg
3x1 40 kg
2x1 50 kg

Clean
1x3 30 kg
1x3 45 kg, 50 kg
3x3 60 kg

Squat to normal box
3x3 70 kg

Full squat
3x3 45 kg

CGPD
3x8 50 kg

Gluteus Medius work
Clam with a twist 3x max

Compoundset
Push up to boxes 3x3 BW
OHP 3X3 20 KG
SG OHP 3X3 10 KG

Tri ext 3x3 25 kg

Laterals
3x8 8 kg DB:s

DB Curls
2x10 8 kg DB:s

russian twist 3x20 15 kg
Title: Re: 12 weeks of a workout with a fancy name!
Post by: Steff on March 14, 2019, 03:55:05 PM
Bike 10 min

Warm up squats(OH,FS,BSQ)
6x5 10-30 kg(ramping weights)
3x5 30-50 kg (ramping weights)

Snatch high pull
1x3 30 kg
1x3 40 kg
1x3 50 kg, 55 kg
3x3 60 kg

Muscle snatch
5x3 40 kg

1 Clean and 3 squat jerks
1x3 30 kg
5x3 40 kg

Clean
1x3 30 kg
1x3 45 kg, 50 kg
2x3 60 kg
3x3 65 kg

Squat to slightly lower box
3x3 70 kg

Full squat
3x3 45 kg

Gluteus Medius work
Clam with a twist 3x max
walks 3x30/30
Hip bridge with band 3x8 60 kg
Title: Re: 12 weeks of a workout with a fancy name!
Post by: Steff on March 15, 2019, 02:28:29 PM
Bike 10 min

Compound speed set:
Feet elevated Push up to higher boxes(40-50 cm) 3x3BW
OHP 3x3 30 kg
SG OHP 3x3 15 kg

OHP
1x3 40 kg, 50 kg, 55 kg, 60 kg

Superset
HBR 4x5 30 kg DB:s
BB row 4x8 40 kg

Compound speed set:
Tri ext 3x3 25 kg
KB 3x3 4 kg DB:s
Pushdowns 3x3 30 kg

DB Curls 3x10 10 kg DB:s

Laterals 3x8 10 kg DB:s

Russian twist 3x20 15 kg
Title: Re: 12 weeks of a workout with a fancy name!
Post by: Steff on March 16, 2019, 01:27:12 PM
Bike 10 min

Warm up squats(OH,FS,BSQ)
6x5 10-30 kg(ramping weights)
3x5 30-50 kg (ramping weights)

Snatch high pull(to chin)
1x3 30 kg
1x3 40 kg
1x3 50 kg,
2x3 55 kg
2x3 60 kg

Muscle snatch
5x3 40 kg

1 Clean and 3 drop squat jerks
2x1 30 kg
5x1 40 kg

Clean
1x3 30 kg
1x3 45 kg, 50 kg
2x3 60 kg
1x3 65 kg
2x3 70 kg

Squat to slightly lower box
3x5 70 kg

Full squat
3x5 40 kg

Compoundset for speed 3x3
Tri ext 50 kg
Push up to box BW
OHP 20 kg
SG OHP 10 kg
Kickbacks 4 kg DB:s
Pushdowns 30 kg

Gluteus Medius work
Clam with a twist 3x max

Laterals
3x8 10 kg DB:s

Had 3 incidents where I felt my knee no pain directly after or later, just in the bottom of one drop squat jerk and two cleans at 70 kg.
Title: Re: 12 weeks of a workout with a fancy name!
Post by: Steff on March 18, 2019, 10:21:10 PM
Bike 10 min

Warm up squats(OH,FS,BSQ)
6x5 10-30 kg(ramping weights)
3x5 30-50 kg (ramping weights)

Snatch high pull(to chin)
1x3 30 kg
1x3 40 kg
1x3 50 kg,
2x3 55 kg

Muscle snatch (for speed)
5x3 30 kg

1 Clean and 3 drop squat jerks
2x1 30 kg
5x1 40 kg

Clean
3x3 50 kg
2x3 60 kg

Squat to slightly lower box
3x6 70 kg

Full squat (some "pain" in the bottom position)
3x6 50 kg

Compoundset for speed
Push up to box BW 3x3
OHP 25 kg 3x6
SG OHP 15 kg 3x6

Second compoundset for speed
Tri ext 3x3 25 kg
Kickbacks  3x3 4 kg DB:s
Pushdowns 3x3 30 kg

Gluteus Medius work
Clam with a twist 3x max

Laterals
3x8 8 kg DB:s

Russian Twist
3x20 15 kg

DB curl
3x10 8 kg DB:s
Title: Re: 12 weeks of a workout with a fancy name!
Post by: Steff on March 20, 2019, 08:37:26 PM
Bike 10 min

Warm up squats(OH,FS,BSQ)
6x5 10-30 kg(ramping weights)
3x5 30-50 kg (ramping weights)

Snatch high pull(to chin)
1x3 30 kg
1x3 40 kg
1x3 50 kg,
1x3 55 kg, 60 kg, 62,5 kg

Muscle snatch
1x3 30 kg, 35 kg, 40 kg 45 kg, 50 kg, 35 kg

1 Clean and 3 drop squat jerks
2x1 30 kg
5x1 40 kg

Clean
1x3 50 kg
1x3 60 kg
2x3 70 kg
1x3 75 kg

Squat to slightly lower box
3x8 70 kg

Full squat
3x8 50 kg OHSQ,FSQ;BSQ

OHP
3x3 50 kg

Compoundset for speed
Push up to box BW 3x3
OHP 20 kg 3x3
SG OHP 10 kg 3x3
Tri ext 3x3 50 kg
Kickbacks 3x3 4 kg DB:s
Pushdowns 3x3 30 kg

Gluteus Medius work
Clam with a twist 3x max + walks 3x30/30

Laterals
3x8 8 kg DB:s

DBC
3x10 8 kg DB:s

Post OP PR in clean!
Drop squat jerks getting more consistent... almost where I can increase the weight.
Title: Re: 12 weeks of a workout with a fancy name!
Post by: Steff on March 22, 2019, 05:03:41 PM
Bike 10 min

Compound speed set:
Feet elevated Push up to higher boxes(40-50 cm) 3x3BW
OHP 3x3 20 kg
SG OHP 3x3 30 kg
Jerk lockouts from rack 3x3 60 kg

OHP
1x3 40 kg, 50 kg, 55 kg, 1x2 60 kg

HBR
3x5 35 kg DB:s

Compound speed set:
Tri ext 3x3 25 kg
KB 3x3 4 kg DB:s
Pushdowns 3x3 30 kg
Jerk Lock outs 3x3 70 kg

Long pull
3x8 95 kg

DB Curls
3x10 10 kg DB:s

Laterals
3x8 10 kg DB:s
Title: Re: 12 weeks of a workout with a fancy name!
Post by: Steff on March 23, 2019, 02:50:03 PM
Bike 10 min

Warm up squats(OH,FS,BSQ)
6x5 10-30 kg(ramping weights)
3x5 30-55 kg (ramping weights)

Snatch high pull
1x3 30 kg
1x3 40 kg
1x3 50 kg,
1x3 55 kg, 60 kg, 65 kg, 70 kg

Superset:
Muscle snatch 6x3 30 kg
Third pull from blocks 4x3 15 kg, 2x3 20 kg

1 Clean and 3 drop squat jerks
2x1 30 kg
4x1 40 kg
2x1 42,5 kg

Clean
5x3 60 kg

Clean high pulls
3x3 80 kg

Squat to slightly lower box
2x3 75 kg
1x3 80 kg

Full squat
3x3 55 kg

Compoundset:
Jerk lockouts from rack 3x3 70 kg
Feet elevated Push up to higher boxes(40-50 cm) 3x3BW
OHP 3x3 20 kg
SG OHP 3x3 30 kg

Gluteus Medius work
Clam with a twist 3x max

Jerk lockouts from rack
3x3 90 kg
Title: Re: 12 weeks of a workout with a fancy name!
Post by: Steff on March 26, 2019, 08:38:51 AM
Bike 10 min

Warm up squats(OH,FS,BSQ)
6x5 10-30 kg(ramping weights)
3x5 30-55 kg (ramping weights)

Snatch high pull
1x3 30 kg
1x3 40 kg
1x3 50 kg,
1x3 55 kg, 60 kg,

Superset:
Snatch pull 6x3 70 kg
Muscle snatch 6x3 30 kg
Drop snatch 6x3 30 kg
Third pull from blocks 6x3 25 kg

1 Clean and 3 drop squat jerks
2x1 30 kg
5x1 40 kg

Clean
1x3 60 kg, 70 kg
1x1 75 kg
1x3 80 kg
2x3 70 kg

Squat to slightly lower box
3x5 75 kg

Full squat
3x5 60 kg

Compoundset:
Feet elevated Push up to higher boxes 3x3 BW
OHP 3x3 20 kg
SG OHP 3x3 30 kg

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

Laterals
3x8 8 kg DB:s

Gluteus Medius work
Clam with a twist 3x max
Title: Re: 12 weeks of a workout with a fancy name!
Post by: Steff on March 29, 2019, 01:20:01 PM
Bike 10 min

Warm up squats(OH,FS,BSQ)
6x5 10-30 kg(ramping weights)
3x5 30-55 kg (ramping weights)

Snatch high pull
1x3 30 kg
2x3 40 kg
2x3 50 kg,
2x3 60 kg, 70 kg, 80 kg

Third pull from blocks
6x5 25 kg

Snatch
4x3 40 kg

1 Clean and 3 drop squat jerks
2x1 30 kg
5x1 40 kg

Clean
1x3 60 kg, 70 kg, 75 kg
1x3 80 kg
1x1 85 kg

Clean high pull
3x3 85 kg

Squat to slightly lower box
3x8 75 kg

Full squat
3x8 60 kg

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

Laterals
3x8 10 kg DB:s

Gluteus Medius work
Clam with a twist 3x max
walks 3x30/30
Title: Re: 12 weeks of a workout with a fancy name!
Post by: Steff on March 30, 2019, 03:19:21 PM
Bike 10 min

Warm up squats(OH,FS,BSQ)
6x5 10-30 kg(ramping weights)
3x5 30-60 kg (ramping weights)

Snatch high pull
2x3 30 kg
2x3 40 kg
2x3 50 kg,
6+ x3 60 kg

Third pull from blocks
6x5 25 kg

Snatch
2x3 40 kg
1x3 50 kg, 55 kg
5x3 60 kg (one failed rep) BIG post op PR

1 Clean and 3 drop squat jerks
2x1 30 kg
5x1 40 kg

Clean
3x3 60 kg

Clean high pull
3x3 90 kg

Squat to even lower box
3x3 80 kg

Full squat
3x3 60 kg

Box jumps
3x3

Going down faster than the weight in the snatch even at 60 kg. I'm actually in the bottom and the bar is still moving upwards.
Did at least 6 sets of snatch high pulls at 60 kg... lost count. The down side of not writing things down even though I had my journal with me.
Title: Re: 12 weeks of a workout with a fancy name!
Post by: Steff on April 01, 2019, 09:54:45 PM
Bike 10 min

Warm up squats(OH,FS,BSQ)
6x5 10-30 kg(ramping weights)
3x5 30-60 kg (ramping weights)

Snatch high pull
2x3 30 kg
2x3 40 kg
2x3 50 kg,
2x3 60 kg

Third pull from blocks
3x5 25 kg, 30 kg

1 Muscle snatch 3 tall snatches
5x1 30 kg

Snatch pulling just to below the pec line
2x3 40 kg
2x3 50 kg,
2x3 55 kg

1 Clean and 3 drop squat jerks
2x1 30 kg
5x1 40 kg

Clean
1x3 60 kg, 70, 80

Clean high pull
3x3 90 kg

Squat to even lower box
3x5 80 kg

Full squat
3x5 60 kg

Box jumps
3x3

Compoundset:
Push up to boxes 3x3 BW
OHP 3x3 20 kg
SG OHP 3x3 10 kg (squatting)

Superset
OHP  3x3 50 kg
SG OHP 3x3 30 kg
RT 3x20 15 kg
Back ext 3x8 BW

The last snatch set was a success I just pulled the bar to 12 cm (4 - 5") above the belly button and got under it.
Title: Re: 12 weeks of a workout with a fancy name!
Post by: Steff on April 04, 2019, 02:17:04 PM
Bike 10 min

Warm up squats(OH,FS,BSQ)
6x5 10-30 kg(ramping weights)
3x5 30-65 kg (ramping weights)

Snatch high pull
2x3 30 kg
2x3 40 kg
2x3 50 kg,
2x3 60 kg

Third pull from blocks
3x5 25 kg, 30 kg

Snatch, pulling just to 10 cm below the pec line
1x3 40 kg
2x3 50 kg
2x3 55 kg

Snatch high pulls
3x3 70 kg

1 Clean and 3 drop squat jerks
2x1 30 kg
1x1 40 kg
4x1 45 kg

Clean
1x3 60 kg, 70, 80

Clean high pull
3x3 80 kg

Squat to  box
3x8 80 kg

Full squat
3x8 60 kg

Tri ext
3x4 50 kg

Laterals
3x8 10 kg DB:s
Title: Re: 12 weeks of a workout with a fancy name!
Post by: Steff on April 05, 2019, 02:20:56 PM
Bike 10 min

Compound giant set:
Feet elevated Push up to higher boxes(40-50 cm) 3x3BW
SG OHP 3x3 10 kg
OHP 3x3 20 kg
SG OHP 3x3 30 kg
Tri ext 3x3 25 kg
KB 3x3 5 kg DB:s
Pushdowns 3x3 30 kg
OHP 3x2 50 kg
SG OHP 3x2 30 kg (seated slightly leaning forward)

HBR
5x3 40 kg DB:s

Compoundset:
Tri ext 3x3 50 kg
KB 3x3 10 kg DB:s
Pushdowns 3x3 40 kg

Compoundset
HBR  2x8 30 kg DB:s
Long pull 2x8 95 kg
HBR wide 2x8 20 kg DB:s
NGPD 2x8 40 kg

DB Curls
3x10 8 kg DB:s

Laterals
3x8 10 kg DB:s
Title: Re: 12 weeks of a workout with a fancy name!
Post by: Steff on April 06, 2019, 06:34:57 PM
Bike 10 min

Warm up squats(OH,FS,BSQ)
6x5 10-30 kg(ramping weights)
3x5 30-60 kg (ramping weights)

Snatch high pull
2x3 30 kg
2x3 40 kg
2x3 50 kg,
1x3 60 kg, 62,5 kg, 65 kg

Superset:
Third pull from blocks 3x5 25 kg
Muscle snatch  3x3 30 kg
Tall snatch 30 kg

Snatch, pulling just to 10 cm above the bellybutton
1x3 40 kg
2x3 50 kg
5x3 55 kg (two failed reps)

1 Clean and 3 drop squat jerks
2x1 30 kg
1x1 40 kg
4x1 45 kg

Clean high pull
1x3 80 kg,
2x3 90 kg
1x3 100 kg

Squat to box
3x3 85 kg

Not my day even though the snatch high pulls (I pulled 65 kg to my chin) and snatches were really good.
The squat drop jerks was off and  felt like I was out of fuel so I skipped the cleans and some of the snatch pulls.
Started feeling sick when I got home. Hopefully I'll be able to dodge this. Going to buy Kan Jang it usually does the trick.
Title: Overtrained...
Post by: Steff on April 13, 2019, 12:39:20 PM

Managed to overtrain... surprise...
Rested from Sunday til Wednesday.

Thursday: Less volume than earlier concentrating on snatch and pulling under.
Friday: Speed work, mostly upper body + 3x3 Lunges and lower box jumps @BW
Saturday: Snatch, concentrating on pulling under. Pulling just to 10 cm above the bellybutton Slept poorly so I stopped 1x3 60 kg. My head wasn't there and for the first time in my life I was relieved to quit/not finishing the planned workout.
Title: Re: 12 weeks of a workout with a fancy name!
Post by: Steff on April 16, 2019, 10:50:04 AM
Bike 10 min

Power snatches
4x3 40 kg
2x3 50 kg, 55 kg
1x3 60 kg

Superset
Snatch high pull 4x3 70 kg
Tall snatch 4x3 30 kg

1 Clean 3 Drop squat jerks
3x1 40 kg

1 Clean 2 Squat Jerks
2x2 50 kg

1 Clean 3 Squat Jerks
3x1 60 kg

Superset
Clean High Pulls 3x3 100 kg
Box jumps 3x3 BW (height around 90 cm)

Front Squat
1x3 40,50,60 kg
3x3 70 kg

Push up to boxes 3x3 BW
OHP 3x3 20 kg
SG OHP 3x3 10 kg (squatting)

Superset
back ext 3x8 BW
Seated GM 30 kg

Box jumps 3x3 BW

Abs