Author Topic: 12 weeks of a workout with a fancy name!  (Read 3357 times)

Offline Steff

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Re: 12 weeks of a workout with a fancy name!
« Reply #40 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.

Offline Steff

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Knee surgery...
« Reply #41 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.

Offline Steff

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Re: 12 weeks of a workout with a fancy name!
« Reply #42 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.

Offline Steff

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Re: 12 weeks of a workout with a fancy name!
« Reply #43 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

Offline Steff

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Re: 12 weeks of a workout with a fancy name!
« Reply #44 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

Offline Steff

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Power snatch PR!!!
« Reply #45 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

Offline Steff

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Re: 12 weeks of a workout with a fancy name!
« Reply #46 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

Offline Steff

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Re: 12 weeks of a workout with a fancy name!
« Reply #47 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.

Offline Steff

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Re: 12 weeks of a workout with a fancy name!
« Reply #48 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

Offline Steff

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Re: 12 weeks of a workout with a fancy name!
« Reply #49 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.