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Fountain of Youth

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Thursday 19.5. 2022
Mobility - GFE
Get Up (36 kg) - 2x1+1
GFM Flow - 10 minutes

Friday 20.5.2022
Mobility - GFE
Snatch - 36 kg 2x5+5

SLDL (60 kg) - 1,3,4
KB MP (28 kg) - 2,3

Pistol (Blue) - 3,4,7,3,3
Chin Up (Green) - 2,5

OAPU (Green) - 3,5,8,4,6,8
KB Row (24 kg) - 3,5,8,3,8
 
Saturday 21.5. 2022
Mobility - GFE
Get Up (36 kg) - 2x1+1
GFM Flow - 10 minutes

Sunday 22.5.2022
Rest and recovery

Monday 23.5. 2022
Got a pretty bad cold, rest and recovery

Tuesday - 24. 5. 2022
Rest and recovery

Wednesday - 25. 5. 2022
Mobility - GFE
Snatch - 36 kg 2x5+5

Pistol (Green) - 1,2,3
Chin Up (BW) - 1,2,

OAPU (Red) - 3x(2,3,5)
KB Row (28 kg) - 2x(2,3,5),2

SLDL (44 kg) - 4,6,10,4,10
KB MP (20 kg) - 4,6,10,7
 
Thursday 26.5. 2022
Mobility - GFE
Get Up (36 kg) - 2x1+1
GFM Flow - 10 minutes

Friday 27.5.2022
Mobility - GFE
Snatch - 36 kg 2x5+5

OAPU - 1,2,2
KB Row (32 kg) - 1,2,3

SLDL (52 kg) - 2x(2,4,6,(5))
KB MP(24 kg) - 3,4,7,3

Pisto (Blac) - 4,6,10,5,7,10
Chin Up (Black) - 2x(3,5,8),3,7

Saturday 28.5. 2022
Mobility - GFE
Get Up (36 kg) - 2x1+1
GFM Flow - 10 minutes

Sunday 29.5.2022
Mobility - GFE
Snatch - 36 kg 2x5+5

SLDL (60 kg) - 1,4
KB MP (28 kg) - 2,4

Pistol (Blue) - 2x(3,4,7)
Chin Up (Green) - 3x(2,3(4),5)

OAPU (Green) - 2x(3,5,8),3,7
KB Row (24 kg) - 3,5,8,4,6,8
 
Monday 30. 5. 2022
Rest and recovery

Tuesday - 31. 5. 2
Mobility - GFE
Snatch - 36 kg 2x5+5

Pistol (Green) - 1,2,2
Chin Up (BW) - 1,2,3

OAPU (Red) - 2x(2,3,5(3))
KB Row (28 kg) - 2,5

SLDL (44 kg) - 4,6,8
KB MP (20 kg) - 4,6,10,5,7,10
 
Wednesday - 1. 6. 2022
Mobility - GFE
Get Up (36 kg) - 2x1+1
GFM Flow - 10 minutes

Thursday 2.6. 2022
Mobility - GFE
Snatch - 36 kg 2x5+5

OAPU - 1,2
KB Row (32 kg) - 1,2,3,2

SLDL (52 kg) - 2,4,3
KB MP(24 kg) - 2x(3,4,7)

Pisto (Blac) - 4,6,8
Chin Up (Black) - 3,5,8,3,8
 
Friday 4.6. 2022
Mobility - GFE
Get Up (36 kg) - 2x1+1
GFM Flow - 10 minutes

Saturday 5.6.2022
Mobility - GFE
Snatch - 36 kg 2x5+5

SLDL (60 kg) - 1,2,3
KB MP (28 kg) - 4

Pistol (Blue) - 3,7
Chin Up (Green) - 2,3,5,2,4

OAPU (Green) - 3,5,8,3,8
KB Row (24 kg) - 4,6,8
 
Sunday 5.6.2022
Rest and Recovery

Monday 6.6. 2022
Mobility - GFE
Snatch - 36 kg 2x5+5

Pistol (Green) - 3x(1,2,3(0))
Chin Up - 3x(1,2,3(0))

OAPU (Red) - 2,3,5,2,4
KB Row (28 kg) - 2x(2,3,5)

SLDL (44 kg) - 4,6,10,5,7,10
KB MP (20 kg) - 4,6,6
 
Tuesday - 7.6. 2022
Mobility - GFE
Get Up (36 kg) - 2x1+1
GFM Flow - 10 minutes

Wednesday - 8. 6. 2022
Mobility - GFE
Snatch - 36 kg 2x5+5

OAPU (BW) - 3x(1,2,3)
KB Row (32 kg) - 3x(1,2,3(0))

SLDL (52 kg) - 2,4,6,4
KB MP (24 kg) - 5

Pistol (Black) - 4,6,10,7
Chin Up (Black) - 3,5,8,4
 
Thursday 9.6. 2022
Mobility - GFE
Get Up (36 kg) - 2x1+1
GFM Flow - 10 minutes

Friday 10.6. 2022
Mobility - GFE
Snatch - 36 kg 2x5+5

SLDL (60 kg) - 1,3,4
KB MP (28 kg) - 2x(2,3,5(3))

Pistol (Blue) - 3,6
Chin Up (Green) - 2x(2,3,5)

OAPU (Green) - 3,5,8,3,4
KB Row (24 kg ) - 3,5,8,3,4

Saturday 11.6.2022
Mobility - GFE
Get Up (36 kg) - 2x1+1
GFM Flow - 10 minutes

Sunday 12.6.2022
Rest and Recovery

Monday 13.6. 2022
Mobility - GFE
Snatch - 36 kg 2x5+5

Pistol (Green) - 3x(1,2,3)
Chin Up - 2x(1,2,3)

OAPU (Red) - 4x(2,3,5),2,2
KB Row (28 kg) - 3x(2,3,5),2,5

SLDL (44 kg) - 4,6,10,7
KB MP (20 kg) - 4,6,10,4,6
 
Tuesday - 14.6. 2022
Mobility - GFE
Get Up (36 kg) - 2x1+1
GFM Flow - 10 minutes

Wednesday - 15. 6. 2022
Mobility - GFE
Snatch - 36 kg 2x5+5

OAPU (BW) - 2x(1,2,3)
KB Row (32 kg) - 3x(1,2,3)

SLDL (52 kg) - 3x(2,4,6),2,3
KB MP (24 kg) - 3,4,7,4,5,7

Pistol (Black) - 2x(4,6,10(0))
Chin Up (Black) - 2x(3,5,8(6))

Thursday 16.6. 2022
Mobility - GFE
Get Up (36 kg) - 2x1+1
GFM Flow - 10 minutes

Friday 17.6. 2022
Mobility - GFE
Snatch - 36 kg 2x5+5

SLDL (60 kg) - 2x(1,3,4(3))
KB MP (28 kg) - 2x(2,3,5(0))

Pistol (Blue) - 2x(3,6,7(5))
Chin Up (Green) - 2x(2,3,5),3

OAPU (Green) - 2x(3,5,8),5
KB Row (24 kg ) - 2x(3,5,8),5

Saturday 18.6.2022
Mobility - GFE
Get Up (36 kg) - 2x1+1
GFM Flow - 10 minutes

Sunday 19.6.2022
Rest and Recovery

Monday 20.6. 2022
Mobility - GFE
Snatch - 36 kg 2x5+5

Pistol (Green) - 2x(1,2,3)
Chin Up - 3x(1,2,3)

OAPU (Red) - 3x(2,3,5)
KB Row (28 kg) - 2,3,5,2

SLDL (44 kg) - 4,6,10,4,10
KB MP (20 kg) - 6,7,10,
 
Tuesday - 21.6. 2022
Mobility - GFE
Get Up (36 kg) - 2x1+1
GFM Flow - 10 minutes

Wednesday - 22. 6. 2022
Mobility - GFE
Snatch - 36 kg 2x5+5

OAPU (BW) - 3x(1,2,3,(0))
KB Row (32 kg) - 2x(1,2,3)

SLDL (52 kg) - 2,4,6,4
KB MP (24 kg) - 3,4,7,3,6

Pistol (Black) - 5,8,10
Chin Up (Black) - 2x(3,5,8),5
 
Thursday 23.6. 2022
Mobility - GFE
Get Up (36 kg) - 2x1+1
GFM Flow - 10 minutes

Friday 24.6. 2022
Mobility - GFE
Snatch - 36 kg 2x5+5

SLDL (60 kg) - 2x(1,3,4),2
KB MP (28 kg) - 2,3,5,2

Pistol (Blue) - 3,4,7,3,6
Chin Up (Green) - 2x(2,3,5),2,5

OAPU (Green) - 2x(3,5,8(6))
KB Row (24 kg ) - 3,5,8

Saturday 25.6.2022
Mobility - GFE
Get Up (36 kg) - 2x1+1
GFM Flow - 10 minutes

Sunday 26.6.2022
Rest and Recovery

Monday 27.6. 2022
Mobility - GFE
Snatch - 36 kg 2x5+5

Pistol (Green) - 1,2,3,2
Chin Up - 1,2,3,2

OAPU (Red) - 2,3,5,2,4
KB Row (28 kg) - 3x(2,3,5),2,4

SLDL (44 kg) - 4,6,8
KB MP (20 kg) - 2x(4,6,10(7))
 
Tuesday - 28.6. 2022
Mobility - GFE
Get Up (36 kg) - 2x1+1
GFM Flow - 10 minutes

Wednesday - 29. 6. 2022
Mobility - GFE
Snatch - 36 kg 2x5+5

OAPU (BW) - 1,2,3,2
KB Row (32 kg) - 1,2,3,2

SLDL (52 kg) - 3x(2,4,6(3))
KB MP (24 kg) - 3x(3,4,7),3,3

Pistol (Black) - 2x(4,6,10(7))
Chin Up (Black) - 3,5?8

Thursday 30.6. 2022
Mobility - GFE
Get Up (36 kg) - 2x1+1
GFM Flow - 10 minutes

Friday 1.7. 2022
Mobility - GFE
Snatch - 36 kg 2x5+5

SLDL (60 kg) - 2x(1,3,4(0))
KB MP (28 kg) - 2,3,3

Pistol (Blue) - 3,(3,4,7),6
Chin Up (Green) - 2,3,5,2,4

OAPU (Green) - 3,5,8
KB Row (24 kg ) - 2x(3,5,8),6

Saturday 2.7.2022
Mobility - GFE
Get Up (36 kg) - 2x1+1
GFM Flow - 10 minutes

Sunday 3.7.2022
Rest and Recovery
 
Judgment week! After three months the time has come to test me again

KB MP - Then - 32 kg (L2/R3) - Now 36 kg (L3/R3)
Chin Up - Then - BW +16 (1) - Now BW+28 kg (1)
OAPU - Then - OAPU (L4/R4) - Now - OAPU (L7/R8)
KB Row - Then - 36 kg (L2/R2)- Now - 36 kg (L5/R5)
Pistol - Then - Medium Bankd (L4/R4) - Now - BW (L2/R2)
SLDL - Then - 68 kg (L1/R2) - Now - 80 kg (L1/R1)

Bodyweight - still 88 kg
I have to say that I am very happy with the result as I became not only much stronger but also leaner and more muscular while keeping my original body weight. For the next three months, I am however going to retire from hypertrophy programs and switch to QaD to get more free time for my kids during the summer holidays.
 
Monday 11.7. 2022
Mobility - GFE
QaD (Snatch)
32 kg
4x5
2 rounds

Tuesday - 12.6. 2022
Mobility - GFE
Get Up (36 kg) - 2x1+1
GFM Flow - 10 minutes
 
Last edited:
Wednesday - 13. 7. 2022
Mobility - GFE
QaD (Snatch)
32 kg
4x5
3 rounds

Thursday 14.7. 2022
Mobility - GFE
Get Up (36 kg) - 2x1+1
GFM Flow - 10 minutes
 
Last edited:
Friday 15.7. 2022
Mobility - GFE
QaD (Snatch)
32 kg
4x5
2 rounds

Saturday 16.7.2022
Mobility - GFE
Get Up (36 kg) - 2x1+1
GFM Flow - 10 minutes
 
Last edited:
Sunday 17.7.2022
Rest and Recovery

Monday 18.7. 2022
Mobility - GFE
QaD (Snatch)
32 kg
4x5
4 rounds

Tuesday - 19.6. 2022
Mobility - GFE
Get Up (36 kg) - 2x1+1
GFM Flow - 10 minutes
 
Last edited:
Wednesday - 20. 7. 2022
Mobility - GFE
QaD (Snatch)
32 kg
4x5+2x10
3 rounds

Thursday 21.7. 2022
Mobility - GFE
Get Up (36 kg) - 2x1+1
GFM Flow - 10 minutes
 
Friday 22.7. 2022
Mobility - GFE
QaD (Snatch)
32 kg
4x5+2x10
4 rounds

Saturday 23.7.2022
Mobility - GFE
Get Up (36 kg) - 2x1+1
GFM Flow - 10 minutes
 
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