12 weeks of a workout with a fancy name!

[Steff]

Shoulders and Abs

A) Push Press - 3x5 52,5 kg

Superset:
B1) Lumberjack Press - 2x10 30 kg (5 per side).
B2) Renegade row - 2x30 BW
B3) Y-Press - 2x15. Tempo: 202

Superset:
C1) Pallof Press - 3x8 per side. 27,5 kg 2 sec hold + 2 sec ecc
C2) Arnold Press - 3x10 15 kg 3 sec ecc
C3) Garhammer Raise incline - 3x12 BW
C4) Explosive Lateral Raise 8 kg 4 se ecc

Superset:
D) Shoulder Killers - 2x10/10/10/10. Tempo: 31X
Start with 10 bent over lateral raises; Then perform 10 60° laterals; then perform 10 lateral raises; then perform 10 front raises; then perform 10 overhead presses. NO REST between exercises. After the overhead presses, rest 3 minutes and repeat.

Superset:
E1) Russian twist 1x60 seconds 5 kg
E2) Pike Push-Up - 1xFailure.
This circuit is to be performed only ONCE. Perform russian twist and move immediately to the pike push-up with no rest. Perform as many pike push-ups as possible.

Prone floor laterals
1x8 4 kg 3 sec hold at top

This time I put more emphasis on the eccentric part of the lifts.

Links to my music on spotify:

 Now And Forever

 Upon The World

[Steff]

Superset 4 sec ecc/rep, 2 min RI/set
Low Incline BBBP 1x6 70 kg, 2x6 65 kg, 3x6 62,5 kg
Pull ups 6x6 BW

Compound set 3 sec ecc/rep, 2 min RI/set
BB Row 4x8 55 kg
Long Pull 4x8 70 kg
HBR 4x8 10 kg DB:s
RD Rows 4x8 50 kg

Superset 3 sec ecc/rep, 2 min RI/set
Low incline DB press 4x8 20 kg DB:s
Squeez press 4x8 8 kg DB:s
Pullovers 4x8 20 kg
HBR 4x8 5 kg DB:s (3 sec hold at top)

Superset 90 sec RI/set
Roll outs 2x12 BW
Cable ROW 1x8, 2x8 70 kg (3 sec hold, 3 sec ecc)
Close grip Push Ups 2x15 BW (3 sec ecc)

[Steff]

Superset occlusion
leg ext 1x20 35 kg, 2x10 20 kg
Leg curl 1x20 25 kg, 2x10 25 kg

Superset:
Neutral grip pull down 3x8 55 kg
Long Pull 3x8 70 kg

Superset:
SLDL on plateau 3x8 100 kg
Lunges 3x8 BW

Superset:
CG Bench 3x8 60 kg
Cable French press 3x8 35 kg

Superset:
BB curl 2x8 30 kg 1x8 20 kg
Cross body DB curl 3x8 10 kg DB:s

[Steff]

Superset with dropsets:
DB HBR elbows out (1x12 15 kg +1x7 10 kg) (1x11 15 kg +1x7 10 kg) (1x10 15 kg +1x7 10 kg +1x4 8 kg)
Rev grip RDR (1x6 70 kg +1x5 60 kg) (1x7 60 kg +1x5 50 kg) (1x6 60 kg +1x5 50 kg +1x5 40 kg)

Superset:
DBBP 3x8 30 kg DB:s
Squeez press on low incline 3x8 15 kg DB:s

Superset
DB HBR 2x5 30 kg DB:s, (1x5 30 kg +1x7 15 kg +1x4 10 kg)
RDR 2x5 70 kg, (1x5 70 kg +1x5 60 kg +1x5 50 kg)

BB curl 3x10 20 kg 3 sec ecc/rep

Superset:
Rope OH tricep ext 3x8 40 kg
Kick Backs 3x8 6 kg DB:s

Russian twist
1x30 10 kg, 20 kg
1x20 20 kg

[Steff]

Super set:
Snatch High Pull 3x5 60 kg
Cable Row 3x8 70 kg
DB Laterals 2x8 10 kg DB:s, 1x10 8 kg DB:s

Superset occlusion
leg ext 1x20 35 kg, 2x10 20 kg
Leg curl 1x20 25 kg, 2x10 25 kg

3 min rest and then Superset occlusion
leg ext 1x13 40 kg + 1x9 20 kg
Leg curl 1x10 30 kg

Superset:
Back ext 3x10 20 kg
Lunges 3x10 BW

45° shrugs
2x10 60 kg clean grip
2x10 60 kg snatch grip

[Steff]

Superset 4 sec ecc/rep, 2 min RI/set
 BBBP 6x6 70 kg,
Sternum chin ups 6x3 BW

Compound set , 2 min RI/set
HBR elbows out 4x8 17,5 kg DB:s
RD Rows 4x8 50 kg
HBR 4x8 20 kg DB:s
Long Pull 4x8 70 kg

Superset 3 sec ecc/rep, 2 min RI/set
Low incline DB press 4x8 20 kg DB:s
Squeez press 4x8 8 kg DB:s
Pullovers 4x8 22,5 kg
HBR 4x8 15 kg DB:s

Superset 90 sec RI/set
Roll outs 2x12 BW
Cable ROW 1x8, 2x8 70 kg (3 sec hold, 3 sec ecc)
Close grip Push Ups 2x15 BW (3 sec ecc)
Ng Pull downs 2x8 50 kg

[Steff]

Had a OL workout Saturday but didn't logg it.

Todays WO:

Circuit A1: 5 min AMRAP = 6 laps
Fsq 45 kg x5
BB Row 47,5 kg x5

Circuit A2: 5 min AMRAP = 6 laps
Fsq 50 kg x5
BB row 50 kg

Circuit B1: 6 min AMRAP = 5 Laps
Rev Lunges 5 kg DB:s x5
Upright Row 20 kg x5
DBBP 15 kg DB:s x5

Circuit B2: 6 min AMRAP = 5 Laps
Rev Lunges 6 kg DB:s x5
Upright Row 25 kg x5
DBBP 17,5 kg DB:s x5

Circuit C1: 4 min AMRAP = 5 Laps
Bent over Laterals 8 kg DB:s x5
Step ups 5 kg DB:s x5
Thors hammer variation 8 kg DB:s x5  (stupid name on this one)

Circuit C2: 4 min AMRAP = 6 Laps
Bent over Laterals 8 kg DB:s x5
Step ups 5 kg DB:s x5
Thors hammer variation 8 kg DB:s x5

Need to increase the weight in DBBP, upright row, step up and lunges way too light!

[Steff]

Busy week... here's today's WO anyway:

Superset: RI 3 min
Pull ups 5x3 15 kg
DBBP 5x3 35 kg DB:s
BB row 5x3 70 kg
Incline DBBP 5x3 25 kg DB:s

Superset for pump:  RI 2 min
Chin ups 2x8 BW
HBR 1x8 22,5 kg, 1x8 17,5 kg DB:s
Long Pull 2x8 79 kg
Race dive rows 1x8 60 kg, 1x8 50 kg

Superset for pump:
Incline DBBP 1x8 25 kg DB:s
Squeez press 1x8 15 kg DB:s
Cable cross flyes 1x8 25 kg
Push Ups 1x8 BW

Superset
OHP 1x8 45 kg
Cable bent  Laterals 1x8 12,5 kg, 1x8 10 kg
Cable Laterals 2x8 10 kg
DB Laterals 1x8 6 kg DB:s
Prone eagle 2x8 2 kg DB:s

[Steff]

Mondays WO:

Compound set 4 sec ecc/rep:
NG Pull Down 3x8 50 kg
HBR 3x8 15 kg
Seated cable pull over 3x16

Compund set 4 sec ecc/rep:
Low incline DBBP 2x8 25 kg DB:s
Decline DBBP 2x8 17,5 kg DB:s
Cable flys 2x16 10 kg

Compound set 3 sec ecc/rep:
Cable Bent over laterals 2x10 10 kg
Cable Laterals 2x10 7,5 kg
Cable OHP 2x10 10 kg
Cable upright row 2x10 10 kg

Double compond:
Cable Bent over laterals 1x8 5 kg - Bent over laterals 1x8 6 kg
Cable Laterals 1x10 5 kg - Laterals 1x8 6 kg
Cable OHP 1x10 7,5 kg - DB OHP 1x8 10 kg
Cable upright row 1x10 10 kg - upright row 1x8 20 kg

Compound set:
EZ bar tricep ext 2x8 20 kg
Kick backs 2x8 4 kg DB:s
Pull over press 20 kg

Compound set:
High bench Curl 1x8 6 kg DB:s
Close grip curl 1x8 7 kg
Zottman 1x8 4 kg DB:s

DB swing 1x10 6 kg

[Steff]

Superset 1
Pull ups 3x3 15 kg
BB HBR 3x3 70 kg
Chin ups 3x3 15 kg
DB HBR 3x3 32,5 kg DB:s

Superset 2
BBBP 2x3 80 kg
Incl DBBP 2x3 30 kg DB:s
Incl BBBP 2x3 60 kg
Decl DBBP 2x3 20 kg DB:s

Superset 3
DB HBR 1x8, 1x10, 1x12 20 kg DB:s
RDR 1x8 60 kg, 1x10 55 kg, 1x12 45 kg
Long Pull 1x8, 1x10 70 kg, 1x12 65 kg
NG pulldowns 1x8 60 kg, 1x10 55 kg 1x12 45 kg

Superset 4
Incl DBBP 1x8, 1x12 25 kg DB:s
Decl DBBP 1x8, 1x12 20 kg DB:s
Squeez Press 1x8, 1x12 10 kg DB:s
Cable cross 1x8, 1x12 15 kg

Rope French press
3x8 35 kg (sloow ecc)

DB Swing
3x8 10 kg DB:s

DB Curl
3x10 10 kg DB:s