Author Topic: 12 weeks of a workout with a fancy name!  (Read 2926 times)

Offline Steff

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12 weeks of a workout with a fancy name!
« 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

Offline Steff

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Re: 12 weeks of a workout with a fancy name!
« Reply #1 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

Offline Steff

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Re: 12 weeks of a workout with a fancy name!
« Reply #2 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...

Offline Steff

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Re: 12 weeks of a workout with a fancy name!
« Reply #3 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


Offline Steff

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Re: 12 weeks of a workout with a fancy name!
« Reply #4 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
« Last Edit: August 19, 2017, 12:54:56 PM by Steff »

Offline Steff

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Re: 12 weeks of a workout with a fancy name!
« Reply #5 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

Offline Steff

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Re: 12 weeks of a workout with a fancy name!
« Reply #6 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

Offline Steff

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Re: 12 weeks of a workout with a fancy name!
« Reply #7 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)

Offline Steff

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Phase 2
« Reply #8 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.
« Last Edit: August 30, 2017, 10:58:51 AM by Steff »

Offline Steff

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Phase 2
« Reply #9 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.