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Author Topic: 12 weeks of a workout with a fancy name!  (Read 28879 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.
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Offline Steff

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Re: 12 weeks of a workout with a fancy name!
« Reply #71 on: March 18, 2019, 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
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Offline Steff

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Re: 12 weeks of a workout with a fancy name!
« Reply #72 on: March 20, 2019, 08:37:26 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,
1x3 55 kg, 60 kg, 62,5 kg

Muscle snatch
1x3 30 kg, 35 kg, 40 kg 45 kg, 50 kg, 35 kg

1 Clean and 3 drop squat jerks
2x1 30 kg
5x1 40 kg

Clean
1x3 50 kg
1x3 60 kg
2x3 70 kg
1x3 75 kg

Squat to slightly lower box
3x8 70 kg

Full squat
3x8 50 kg OHSQ,FSQ;BSQ

OHP
3x3 50 kg

Compoundset for speed
Push up to box BW 3x3
OHP 20 kg 3x3
SG OHP 10 kg 3x3
Tri ext 3x3 50 kg
Kickbacks 3x3 4 kg DB:s
Pushdowns 3x3 30 kg

Gluteus Medius work
Clam with a twist 3x max + walks 3x30/30

Laterals
3x8 8 kg DB:s

DBC
3x10 8 kg DB:s

Post OP PR in clean!
Drop squat jerks getting more consistent... almost where I can increase the weight.
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Offline Steff

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Re: 12 weeks of a workout with a fancy name!
« Reply #73 on: March 22, 2019, 05:03:41 PM »
Bike 10 min

Compound speed set:
Feet elevated Push up to higher boxes(40-50 cm) 3x3BW
OHP 3x3 20 kg
SG OHP 3x3 30 kg
Jerk lockouts from rack 3x3 60 kg

OHP
1x3 40 kg, 50 kg, 55 kg, 1x2 60 kg

HBR
3x5 35 kg DB:s

Compound speed set:
Tri ext 3x3 25 kg
KB 3x3 4 kg DB:s
Pushdowns 3x3 30 kg
Jerk Lock outs 3x3 70 kg

Long pull
3x8 95 kg

DB Curls
3x10 10 kg DB:s

Laterals
3x8 10 kg DB:s
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Offline Steff

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Re: 12 weeks of a workout with a fancy name!
« Reply #74 on: March 23, 2019, 02:50:03 PM »
Bike 10 min

Warm up squats(OH,FS,BSQ)
6x5 10-30 kg(ramping weights)
3x5 30-55 kg (ramping weights)

Snatch high pull
1x3 30 kg
1x3 40 kg
1x3 50 kg,
1x3 55 kg, 60 kg, 65 kg, 70 kg

Superset:
Muscle snatch 6x3 30 kg
Third pull from blocks 4x3 15 kg, 2x3 20 kg

1 Clean and 3 drop squat jerks
2x1 30 kg
4x1 40 kg
2x1 42,5 kg

Clean
5x3 60 kg

Clean high pulls
3x3 80 kg

Squat to slightly lower box
2x3 75 kg
1x3 80 kg

Full squat
3x3 55 kg

Compoundset:
Jerk lockouts from rack 3x3 70 kg
Feet elevated Push up to higher boxes(40-50 cm) 3x3BW
OHP 3x3 20 kg
SG OHP 3x3 30 kg

Gluteus Medius work
Clam with a twist 3x max

Jerk lockouts from rack
3x3 90 kg
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Offline Steff

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Re: 12 weeks of a workout with a fancy name!
« Reply #75 on: March 26, 2019, 08:38:51 AM »
Bike 10 min

Warm up squats(OH,FS,BSQ)
6x5 10-30 kg(ramping weights)
3x5 30-55 kg (ramping weights)

Snatch high pull
1x3 30 kg
1x3 40 kg
1x3 50 kg,
1x3 55 kg, 60 kg,

Superset:
Snatch pull 6x3 70 kg
Muscle snatch 6x3 30 kg
Drop snatch 6x3 30 kg
Third pull from blocks 6x3 25 kg

1 Clean and 3 drop squat jerks
2x1 30 kg
5x1 40 kg

Clean
1x3 60 kg, 70 kg
1x1 75 kg
1x3 80 kg
2x3 70 kg

Squat to slightly lower box
3x5 75 kg

Full squat
3x5 60 kg

Compoundset:
Feet elevated Push up to higher boxes 3x3 BW
OHP 3x3 20 kg
SG OHP 3x3 30 kg

Compoundset
Tri ext 3x3 25 kg
kickbacks 3x3 4 kg DB:s
Pushdowns 3x3 30 kg

Laterals
3x8 8 kg DB:s

Gluteus Medius work
Clam with a twist 3x max
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Offline Steff

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Re: 12 weeks of a workout with a fancy name!
« Reply #76 on: March 29, 2019, 01:20:01 PM »
Bike 10 min

Warm up squats(OH,FS,BSQ)
6x5 10-30 kg(ramping weights)
3x5 30-55 kg (ramping weights)

Snatch high pull
1x3 30 kg
2x3 40 kg
2x3 50 kg,
2x3 60 kg, 70 kg, 80 kg

Third pull from blocks
6x5 25 kg

Snatch
4x3 40 kg

1 Clean and 3 drop squat jerks
2x1 30 kg
5x1 40 kg

Clean
1x3 60 kg, 70 kg, 75 kg
1x3 80 kg
1x1 85 kg

Clean high pull
3x3 85 kg

Squat to slightly lower box
3x8 75 kg

Full squat
3x8 60 kg

Compoundset:
Push up to boxes 3x3 BW
OHP 3x3 10 kg
SG OHP 3x3 20 kg

Laterals
3x8 10 kg DB:s

Gluteus Medius work
Clam with a twist 3x max
walks 3x30/30
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Offline Steff

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Re: 12 weeks of a workout with a fancy name!
« Reply #77 on: March 30, 2019, 03:19:21 PM »
Bike 10 min

Warm up squats(OH,FS,BSQ)
6x5 10-30 kg(ramping weights)
3x5 30-60 kg (ramping weights)

Snatch high pull
2x3 30 kg
2x3 40 kg
2x3 50 kg,
6+ x3 60 kg

Third pull from blocks
6x5 25 kg

Snatch
2x3 40 kg
1x3 50 kg, 55 kg
5x3 60 kg (one failed rep) BIG post op PR

1 Clean and 3 drop squat jerks
2x1 30 kg
5x1 40 kg

Clean
3x3 60 kg

Clean high pull
3x3 90 kg

Squat to even lower box
3x3 80 kg

Full squat
3x3 60 kg

Box jumps
3x3

Going down faster than the weight in the snatch even at 60 kg. I'm actually in the bottom and the bar is still moving upwards.
Did at least 6 sets of snatch high pulls at 60 kg... lost count. The down side of not writing things down even though I had my journal with me.
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Offline Steff

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Re: 12 weeks of a workout with a fancy name!
« Reply #78 on: April 01, 2019, 09:54:45 PM »
Bike 10 min

Warm up squats(OH,FS,BSQ)
6x5 10-30 kg(ramping weights)
3x5 30-60 kg (ramping weights)

Snatch high pull
2x3 30 kg
2x3 40 kg
2x3 50 kg,
2x3 60 kg

Third pull from blocks
3x5 25 kg, 30 kg

1 Muscle snatch 3 tall snatches
5x1 30 kg

Snatch pulling just to below the pec line
2x3 40 kg
2x3 50 kg,
2x3 55 kg

1 Clean and 3 drop squat jerks
2x1 30 kg
5x1 40 kg

Clean
1x3 60 kg, 70, 80

Clean high pull
3x3 90 kg

Squat to even lower box
3x5 80 kg

Full squat
3x5 60 kg

Box jumps
3x3

Compoundset:
Push up to boxes 3x3 BW
OHP 3x3 20 kg
SG OHP 3x3 10 kg (squatting)

Superset
OHP  3x3 50 kg
SG OHP 3x3 30 kg
RT 3x20 15 kg
Back ext 3x8 BW

The last snatch set was a success I just pulled the bar to 12 cm (4 - 5") above the belly button and got under it.
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Offline Steff

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Re: 12 weeks of a workout with a fancy name!
« Reply #79 on: April 04, 2019, 02:17:04 PM »
Bike 10 min

Warm up squats(OH,FS,BSQ)
6x5 10-30 kg(ramping weights)
3x5 30-65 kg (ramping weights)

Snatch high pull
2x3 30 kg
2x3 40 kg
2x3 50 kg,
2x3 60 kg

Third pull from blocks
3x5 25 kg, 30 kg

Snatch, pulling just to 10 cm below the pec line
1x3 40 kg
2x3 50 kg
2x3 55 kg

Snatch high pulls
3x3 70 kg

1 Clean and 3 drop squat jerks
2x1 30 kg
1x1 40 kg
4x1 45 kg

Clean
1x3 60 kg, 70, 80

Clean high pull
3x3 80 kg

Squat to  box
3x8 80 kg

Full squat
3x8 60 kg

Tri ext
3x4 50 kg

Laterals
3x8 10 kg DB:s
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