Steff's old school training!

[Steff]

Squat 2x8 68 kg
Split squat elevated feet 2x8 22,5 kg (front foot on 45 cm box)

Sissy squat/Leg ext
1x8 BW +11/1x8 25 kg

DB bench press
3x8 27,5 kg DB:s
Dips
1x8 BW +22,5 kg (regular grip)

Pull ups on cambered bar all reps to chest super strict
3x8 BW +3kg with purple RB assist at knees
Chins
1x1 BW +30 kg 2 min RI then: 1x8 BW+9 kg
DB row (elevated with twist)
1x8 18 kg

Two eccentric bar muscle ups (I guess that makes them muscle downs)

OHP thick bar
3x8 33,5 kg

70° DB Laterals
3x8 8 kg DB:s

L sit hanging 2x15 sec
L sit "standing" 2x10 sec

BB curl thick bar
3x8 26 kg
Lying tri ext
3x8 31 kg
French press
1x8 20 kg
HBC
1x8 8 kg DB:s

Calf raise
4x8 90 kg

Easy WO. For muscle ups check out Björk Odinsdottir on instagram... she makes you feel weak...

[Steff]

Unplanned "WO".
Visited a friend of mine who has started a crossfit gym.

Snatch 8x1 30 kg

Front lever practice 6x max

GTG pull up to low pec line: Between sets done as progression to a muscle uo

Snatched for the first time in my life.... a Sh**load of fun!

[Steff]

Unplanned "WO".
Visited a friend of mine who has started a crossfit gym.

Snatch 8x1 30 kg

Front lever practice 6x max

GTG pull up to low pec line: Between sets done as progression to a muscle uo

Snatched for the first time in my life.... a Sh**load of fun!

[Steff]

Chins 2-3 min RI
1x1 BW +45 kg (PR)
1x8 BW 11,5 kg
1x1 40 kg
1x8 11,5 kg
1x1 35 kg
1x8 11,5 kg

Pull ups on cambered bar all reps to chest
1x1 BW no RB assist
3x8 BW +3,5 kg with purple RB assist at knees

Dips
3x8 BW +23 kg (regular grip)

BB row Arnod-isch
3x8 40 kg

OHP thick bar
3x8 36 kg

70° DB Laterals
3x8 9 kg DB:s

BB curl thick bar
3x8 28 kg
Lying tri ext
3x8 33,5 kg

Decided to leave deads until friday. Felt a bit pissed off so I just kinda went for it on chins. The PR was "easy" I pulled myself to the collarbone.
On the positive side: my knee is already feeling better. I'll just go for it on chest on friday.

[Steff]

Pull ups on cambered bar all reps to chest:
3x1 BW
2x1 BW +5 kg

Pull ups on cambered bar all reps to chest super strict 2 min RI
3x8 BW +4kg with purple RB assist at knees
Chins
1x8 BW+15 kg

DB bench press
1x8 32,5 kg DB:s
1x4 32,5 kg + 1x4 30 kg
1x8 30 kg
Dips
1x8 25 kg wide grip
DB flyes
1x12 12,5 DB:s

OHP thick bar/face pulls
3x8 38,5 kg/2x10 20 kg

70° DB Laterals
3x8 10 kg DB:s

Eccentric muscle ups 3x2 BW

L sit hanging 1x10 sec
L sit "standing" 5x10 sec
Tucked lever 9x1

BB curl thick bar
3x8 30 kg

Lying tri ext
3x8 36 kg

90° Tri push
1x8 50 kg

HBC
1x10 10 kg DB:s

SLDL
4x8 50 kg

HBR
2x7 15 kg

45° shrug
2x8 17,5 kg

Calf raise
1x8 3x10 100 kg

I miss doing squats but I'll be back on monday re-doing this week. i'll use less volume and raise the weights a bit for the upper body.
Elevated splits squats are out for a while.
They gave me a lot of power in the bottom position...

[Steff]

Shorter RI:s than last monday and some increases in weight.

Squat 3x8 68 kg
Split squat elevated feet 1x8 BW (front foot on 45 cm box)

DB bench press
3x8 27,5 kg DB:s
Dips
1x8 BW +22,5 kg (regular grip)

Pull ups on cambered bar all reps to chest super strict
3x8 BW +3,25 kg with purple RB assist at knees
Chins
1x8 BW+9,5 kg

SLDL 4x8 44 kg
Leg curl 2x8

Leg ext: 3x30 10 kg Had to get the blood flow going in my knees, felt really good

Superset:
OHP thick bar
3x8 34 kg
70° DB Laterals
3x8 8 kg DB:s

BB curl thick bar
3x8 26,5 kg
Lying tri ext
3x8 32,5 kg
90° tri ext
1x8 50 kg
BNC
1x12 30 kg

Bands pull aparts
3xmax

Tucked lever: 1x4 sec 3x8 sec 2x7 sec
L sit "standing" 4x15 sec

Calf raise
4x8 97,5 kg

Felt a slight pain on the last set of regular squats. I am going to see my physio on friday!
Otherwise a fairly easy WO. On the positive side my knee does not hurt more after the WO than it did before.

[Steff]

Shorter RI:s than last wednesday (and this monday) and some increases in weight.

Squat 2x8 63 kg 1x8 73 kg mis-loaded the bar... on the positive side though no pain at all
Split squat elevated feet 1x8 BW (front foot on 45 cm box)

Dips
3x8 BW +25 kg (regular grip)
DB bench press
1x8 30 kg DB:s
Ring push ups
1x8 BW

Leg ext: 2x22 12,5 kg

Chins (pushed the RI:s here)
2x8 1x5 +2 +1 rest pause 15 sec BW+12,5 kg
Pull ups on cambered bar all reps to chest
1x5 rest 40 sec 1x4 BW +3,75 kg with purple RB assist at knees

Deadlift 3x8 135 kg
Leg curl 2x8 35 kg

Superset:
OHP thick bar
3x8 37,5 kg
70° DB Laterals
3x8 9 kg DB:s

Pull ups isos at top 3x3xmax BW purple RB assist at feet

BB curl thick bar 3x8 29 kg
Lying tri ext 3x8 34,5 kg
Standing OH rope ext 1x7 45 kg
Decline HBC 1x8 9 kg


Tucked lever: 1x9 sec 1x4 sec 3x7 sec

Calf raise
4x8 102,5 kg

The knee is much better and I guess that it was for the best when I accidentally loaded the bar too light.

[Steff]

Squat 3x8 78 kg
Split squat elevated feet 1x8 BW +5 kg (front foot on 45 cm box)

Dips
3x8 BW +25 kg (wide grip)
DB bench press
1x8 32,5 kg DB:s
Ring push ups
2x7 BW

Pull ups on cambered bar all reps to chest
3x8 BW +5 kg with purple RB assist at knees
Between RB pull ups sets: 1x1 chest to bar 2x1 pull ups chin over bar BW + 10 kg
Chins
1x1 35 kg 1x8 BW+155 kg

SLDL 4x8 50 kg
Leg curl 2x8 40 kg

Leg ext: 2x20 15 kg

Superset:
OHP thick bar
3x8 40 kg
70° DB Laterals
3x8 10 kg DB:s

BB curl thick bar
3x8 31 kg
Lying tri ext
3x8 37,5 kg
90° tri ext
1x7 50 kg
BNC
1x10 40 kg

Calf raise
4x8 107,5 kg

Good work out. Going to my PT at 13.00 today to get my knee issue sorted out.

[Steff]

Good and bad news.
The good news: Nothing serious wrong with my knee. I can continue to squat but have to go light for a couple of weeks.
The bad: aggravated connective tissue and local inflammation in the front of my knee.

I'll probably play it safe and cut the squats for two WO this week. Going to take a squat session with my PT on friday!

[Sergio]

Good luck for this problem, Steff!