Uge 1:
Dag 1:
Snatch, no feet 5x3x15 kg.
Snatch pull + snatch 5x2+2x25 kg.
Jerk from neck 5x3x40 kg.
Squat 5x10x35 kg.
Leg curl 3x8
Weighted chins 3x5x5 kg.
One arm press 3x6-8x8 kg.
3x8x10 kg.

Dag 2:
Muscle clean 3x3x40 kg.
Clean + clean pull + clean 5x2+2+1x45 kg.
Deadlift 5x5x77,5 kg.
Bentover row 4x6x40 kg.
Push ups 4x10
Leg raises 3x12
Sidebends 3x12x15 kg.

Dag 3:
Snatch, no feet 5x20 kg.
Snatch 5x25 kg.
Push press 5x3x45 kg.
Weighted chins 5x5+5+5+4+4x7,5 kg.
Dips 5x6+6+6+5+5x7,5 kg.
Powell raise 3x10x4+3+2 kg.
Extern rotation 3x10x4+3+2 kg.

Dag 4:
Clean and jerk 5x2+2x42,5 kg.
Clean pulls fra podium 5x3x60 kg.
Farmer walks 5x6 runderx40 kg.
Back extension 3x15-20
Banded deadbugs 3x10
Zotmann curls 5x10x8 kg. i hver hånd
Robe pushdowns 5x12x10 kg.

Uge 2:
Dag 1:
Snatch, no feet 5x3 (15+15+20 kg.)
Snatch pull + snatch 5x2+2x(25+27,5+27,5+30+30)
Jerk from neck 5x3x(42,5+40+40+40+40 kg.)
Squat 5x10x37,5 kg.
Leg curl 3x8
Weighted chins 3x4+4+4x10 kg.
One arm press 3x8x10 kg.
Dag 2:
Muscle clean 3x3x40 kg.
Clean + clean pull + clean 5x2+2+1x45 kg.
Deadlift 5x5x75 kg.
Bentover row 4x6x42,5 kg.
Push ups 4x10
Leg raises 3x12
Sidebends 3x12x20 kg.

Dag 3:
Snatch, no feet 5x15+20+22,5+25 kg.
Snatch 5x32,5+32,5+35+35+37,5 kg.
Push press 5x3x42,5 kg.
Weighted chins 5+4+4+4+4x10 kg.
Dips 7+7+6+6+6x5 kg.
Powell raise 3x10x2 kg.
Extern rotation 3x10x2 kg.

Dag 4:
Clean and jerk 5x2+2x42,5 kg.
Clean pulls fra podium 5x3x65 kg.
Farmer walks 5x6 runderx48 kg. (10 kg. på hver side af trapbar)
Back extension 3x15+18+17
Banded deadbugs 3x10(/)
Zotmann curls 5x10x8 kg. i hver hånd
Robe pushdowns 5x12x25 kg.

Uge 3:
Dag 1:
Snatch, no feet 5x3x(20+20+20+20+25 kg.)
Snatch pull + snatch 5x2+2x(25+30+30+32,5+32,5 kg.)
Jerk from neck 5x3x(42,5+42,5+40+40+40 kg.)
Squat 5x10x37,5 kg.
Leg curl 3x8
Weighted chins 3x3x(15 + 12,5 + 12,5 kg.)
One arm press 3x6-8x10 kg.

Dag 2:
Muscle clean 3x3x(40 + 40 + 42,5 kg.)
Clean + clean pull + clean 5x2+2+1x47,5 kg.
Deadlift 5x5x77,5 kg.
Bentover row 4x6x45 kg.
Push ups 4x10
Leg raises 3x12
Sidebends 3x12x20 kg.

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