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12 weeks of a workout with a fancy name!

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Steff:
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

Steff:
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

Steff:
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...

Steff:
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

Steff:
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

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