Author Topic: 12 weeks of a workout with a fancy name!  (Read 1542 times)

Offline Steff

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Re: 12 weeks of a workout with a fancy name!
« Reply #70 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.

Offline Steff

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Re: 12 weeks of a workout with a fancy name!
« Reply #71 on: Yesterday at 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