12 weeks of a workout with a fancy name!

[Steff]

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

[Steff]

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

[Steff]

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

[Steff]

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)

[Steff]

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

[Steff]

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

[Steff]

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.

[Steff]

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

[Steff]

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

[Steff]

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