søndag 28/7/13

1. pas

Snatch 3. min. pause

1. 15x1 2. 15x1 3. 17x1 4. 19x1
5. 21x1 6. 24x1/ 7. 24x1 8. 24x1/
9. 24x1 10. 23x1 11. 20x1/

Chin ups 2. min. pause

4x4 red band

1. 4x 2. 4x 3. 2x 4. 3x

Lørdag d. 14/12/13

Benchpress 3. min. pause

1. 30x8 2. 35x8 3. 40x8 4. 45x10

Militarypress 3. min. pause

1. 27x5 2. 27x5 3. 30x5
4. 32x5 5. 32x5

Pullups w/redband 2. min. pause
3 set - 6 reps

Decline bench w/dumbells 1. min. pause
4 set - 8 reps - w/12,5 kg

Omvendtplanke 2. min. pause
3 set - 1. 3. min. 2. 2,5. min. 3. 2. min.

Prawler 30. sec. pause
7 set

Onsdag d. 11/12/13

Benchpress 3. min. pause

1. 32,5x5 2. 37,5x4 3. 42,5x3
4. 47,5x3 5. 45x3 6. 45x3

Pull ups w/red band 2. min. pause
5 set - 6 reps

Cablerows widegrip 1. min. pause
4 set - 6 reps - w/30 kg

Pushdown 1. min. pause
3 set - 8 reps - w/35 kg

Facepulls 1. min. pause
3 set - 15 reps - w/25 kg

Atomic setups 1. min. pause
2 set - 20 reps

Torsdag d. 12/12/13

Girlpower 1 1/2 time (styrketræning inden + cirkel)

Backsquat 3. min. pause

1. 42,5x5 2. 50x4 3. 52,5x4
4. 57,5x3 5. 55x3

Snatch 2. min. pause

1. 27,5x1 2. 30x1 3. 32,5x1
4. 35x1/ 5. 35x1/ 6. 35x1

Clean and jerk 2. min. pause

1. 30x1 2. 30x1 3. 32,5x1
4. 32,5x1 5. 35x1 6. 37,5x1
7. 35x1 8. 35x1

Hiv w/snatchgrip 2. min. pause

1. 40x3 2. 45x3 3. 45x3
4. 47,5x3 5. 45x3

Nordic hamstring 1. min. pause
4 set - 10 reps

Pallofpress 1. min. pause
4 set - 10 reps - w/15 kg

Torsdag d. 28/11/13

Back squat 3. min. pause

1. 40x5 2. 45x4 3. 50x4
4. 57,5x3 5. 57,5x3

Powersnatch 2. min. pause

1. 25x2 2. 27,5x2 3. 30x2
4. 31x2 5. 32,5x1 6. 30x1

Clean + knickstød 2. min. pause
6 set - 2 reps - w/30 kg

Snatch grip hiv 2. min. pause
5 set - 3 reps - w/40 kg

Nordic hamstring 1. min. pause
4 set - 10 reps

Pallofpress 1. min. pause
4 set - 10 reps - w/15 kg

2. pas

Back squat 4. min. pause

1. 40x2 2. 45x2 3. 50x2
4. 52x2 5. 54x2 6. 54x2

Remainien deadlift 2. min. pause

1. 50x6 2. 50x6 3. 55x6 4. 60x6

Hipthrusters 1. min. pause

1. 50x8 2. 50x8 3. 55x8 4. 60x8

Lunges balance w/ bands 30 m
3 set w/ 10 kg

Setups w/ barbell 20 kg 5 set - 6 reps
1. min. pause

Russian twist 3 set 15 reps w/ 5 kg 1. min. pause

Mandag d. 29/7/13

Benchpress 3. min. pause

1. 35x2 2. 37,5x2 3. 40x2
4. 43x2 5. 41x2

Benchpress widegrip w/ 2 boards

1. 43x1 2. 47x1 3. 50x1

Incline bench w/ dumbells 1. min. pause

1. 12,5x12 2. 12,5x12 3. 12,5x8

One arm rows 1. min. pause

5 set - 8 reps - w/15 kg

Seated shoulderpress 1. min. pause

1. 7,5x8 2. 7,5x8 3. 12,5x8 4. 12,5x8

Facepulls 1. min. pause
3 set - 20 reps - w/15 kg

Onsdag d. 31/7/13

Power clean from block 3-5. min. pause

1. 30x2 2. 30x2 3. 30x1 4. 35x1
5. 35x1 6. 35x1 7. 35x1 8. 35x1
9.35x1 10. 35x1 11. 33x1 12. 33x1

Chin ups widegrip w/red band 2. min. pause
4 set - 3 reps

Chinese duckwalk 30. sek. pause
4 set - 15 m

Torsdag d. 1/8/13

1. pas

Snatch 3. min. pause

1. 15x2 2. 15x2 3. 17x2 4. 19x2
5. 21x2 6. 21x2 7. 22x2 8. 23x2
9. 24x1 10. 24x1 11. 25x1 12. 25x1
13. 26x1 14. 27x1/

Reverse bandpull 1. min. pause
3 set - 25 reps w/purple band

2. pas

deadlift 3. min. pause

1. 60x2 2.70x2 3. 70x2 4. 75x2
5. 75x2 6. 80x1 7. 85x1 8. 90x1

Goodmornings 2. min. pause

1. 30x8 2. 30x8 3. 35x8 4. 35x8

SLR dumbell 1. min. pause
4 set - 12 reps - w/12,5 kg

decline crunches w/15 kg

Russian twist 1. min. pause
4 set - 8 reps - 1. set 5 kg 2-4 w/ 7,5

Fredag d. 2/8/13

Floorthrows 1. min. pause
5 set - 4 reps w/5 kg ball

Benchpress closegrip 3. min. pause

1. 37,5x2 2. 37,5x2 3. 40x2
4. 42,5x2 5. 40x2

Benchpress closegrip w/3 boards

1. 45x1 2. 50x1 3. 50x1

Incline benchpress w/dumbells
1. min. pause - 3 set - 12 reps - w/12,5 kg

One arm rows 1. min. pause
5 set - 8 reps - w/15 kg

Seated shouldpress 1. min. pause
4 set - 8 reps - w/12,5 kg

Facepulls 1. min. pause
3 set - 20 reps - w/15 kg

Lørdag d. 3/8/13

Clean teknik 2. min. pause

1. 25x2 2. 25x2 3. 25x2 4. 25x2
5. 25x1 6. 25x1 7. 25x1 8. 25x1
9. 30x1 10. 30x1 11. 33x1 12. 33x1

Battlerope 20 sec on, 30 sec off

Prawler 6 set - 30 sec pause

Søndag d. 4/8/13

Snatch

1. 15x1 2. 17x1 3. 20x1 4. 22x1
5. 23x1 6. 24x1 7. 25x1 8. 25x1
9. 25x1 10. 26x1 11. 26x1 12. 26x1
13. 27x1 14. 28x1/

Chin ups 2. min. pause

1. 6x 2. 4x 3. 3x 4. 3x

Reverse bandpull 1. min. pause
2 set - 20 reps

Mandag d. 5/8/13

Floorthrows 1. min. pause

5 set - 4 reps - w/5kg

Klokov press 3. min. pause

1. 15x5 2. 15x5 3. 15x5
4. 15x5 5. 15x5

Military press 1. min. pause

1. 30x4 2. 25x8 3. 25x8 4. 25x6

One arm rows 1. min. pause

1. 15x8 2. 15x8 3. 15x8
4. 15x8 5. 17,5x8

Facepulls 1. min. pause

1. 15x20 2. 10x20 3. 10x20

Tricep extension 1. min. pause

1. 12,5x12 2. 15x12 3. 15x12

Onsdag d. 7/8/13

Clean teknik 2. min. pause

1. 25x1 2. 30x1 3. 35x1 4. 35x1
5. 38x1 6. 40x1 7. 40x1 8. 40x1
9. 43x1 10. 45x1 11. 43x1 12. 43x1

Chin ups 3. min. pause

1. 4x 2. 4x 3. 4x
4. 3x 5. 4x 6. 3x

Torsdag d. 8/8/13

1. pas

Snatch 3. min. pause

1. 17x1 2. 20x1 3. 22x1 4. 23x1
5. 23x1 6. 25x1 7. 25x1 8. 27x1
9. 28x1/ 10. 28x1/ 11. 28x1
12. 28x1/ 13. 28x1 14. 29x1

Reverse bandpull 1. min. pause
3 set - 25 reps - w/purple band

2. pas

Seated box jumps 1. min. pause

1. 62cmx2 2. 77,5cmx2 3. 77,5cmx2
4. 77,5cmx2 5. 77,5cmx2

Deadlift 3. min. pause

1. 60x5 2. 70x5 3. 70x5
4. 70x5 5. 70x5

Goodmornings 2. min. pause

1. 30x8 2. 35x8 3. 35x8 4. 40x8

Hipthrusters 1. min. pause

1. 60x8 2. 60x8 3. 65x8 4. 70x8

Sledpull 2. min. pause
15 m træk

1. 100x1 2. 150x1 3. 150x1 4. 150x1

Decline crunches 1. min. pause
5 set - 8 reps - w/15 kg

Russian twist 1. min. pause
4 set - 8 reps - w/7,5 kg

Fredag d. 9/8/13

Floorthrows 1. min. pause
5 set - 4 reps - w/5 kg ball

Benchpress 3. min. pause

1. 35x5 2. 36x5 3. 37,5x5
4. 40x4 5. 35x5

Dumbell benchpress 2. min. pause

1. 12,5x6 2. 12,5x6 3. 15x6 4. 15x6

Incline flyers 1. min. pause

1. 2,5x15 2. 5x15 3. 5x15

One arm rows 1. min. pause
5 set - 8 reps - w/17,5 kg

Facepulls 1. min. pause

1. 10x20 2. 12,5x20 3. 12,5x20

Tricep extension 1. min. pause

1. 12,5x12 2. 15x12 3. 17,5x12

Prawler 1. min. pause
8 set uden vægt

Søndag d. 11/8/13

1. pas

Squat jerk teknik 1-2. min. pause

1. 5x3 2. 10x3 3. 15x2 4. 20x2
5. 20x2 6. 20x2 7. 20x2 8. 20x2
9. 30x1 10. 30x1 11. 30x1

Chin ups 3. min. pause

1. 5x 2. 4x 3. 3x
4. 3x 5. 2x 6. 2x

2. pas

Front squat 3. min. pause

1. 40x3 2. 45x3 3. 50x3
4. 50x3 5. 50x3

Back squat 3. min. pause w/ 3 sec pause i bunden

1. 50x1 2. 50x1 3. 50x1

Glute ham raises 1. min. pause

4 set - 12 reps - w/red band

Lunges 1. min. pause
4 set - 12 reps (hvert ben)
w/ 7,5 kgx2

Reverse hyper 1. min. pause
4 set - 8 reps - w/10 kg

Decline crunches 1. min. pause
5 set - 8 reps - w/15 kg

Crunch rotation 1. min. pause
3 set - 16 reps - w/15 kg

Mandag d. 12/8/13

Floorthrows 1. min. pause
5 set - 4 reps - w/5 kg ball

Klokov press 3. min. pause

1. 15x5 2. 15x5 3. 18x5
4. 20x5 5. 23x5

Benchpress closegrip 2. min. pause
w/3 boards

1. 35x6 2. 40x6 3. 45x6 4. 45x6

Military press w/dumbell 1. min. pause
4 set - 8 reps - w/7,5 kg

One arm rows 1. min. pause
5 set - 8 reps - w/17,5 kg

Facepulls 1. min. pause

1. 10x20 2. 12,5x20 3. 12,5x20

Tricep extension 1. min. pause
3 set - 12 reps - w/15 kg

Tirsdag d. 13/8/13

Snatch 3. min. pause

1. 17x1 2. 20x1 3. 25x1 4. 25x1
5. 27x1 6. 28x1 7. 29x1/ 8. 28x1
9. 28x1 10. 29x1/ 11. 29x1/ 12. 29x1/
13. 29x1/

Hipthrusters 2. min. pause

1. 65x6 2. 70x6 3. 75x6 4. 80x6

Prawler 1. min. pause
8 set uden vægt

Onsdag d. 14/8/13

Seated boxjumps 1. min. pause

1. 61cmx2 2. 92cmx2 3. 92cmx2
4. 92cmx2 5. 92cmx2

Deadlift 3. min. pause

1. 70x3 2. 75x3 3. 75x3
4. 70x3 5. 70x3

Glute ham raises 1. min. pause
4 set - 12 reps - w/red band
4 set - 12 reps - w/purple band
5 set - 12 reps - uden band

Lunges 1. min. pause
4 set - 12 reps - w/7,5x2 kg

Reverse hyper 1. min. pause
4 set - 8 reps - w/10 kg

Decline crunches 1. min. pause
5 set - 8 reps - w/15 kg

Crunch rotation 1. min. pause
3 set - 16 reps - w/15 kg

Fredag d. 16/8/13

Floorthrows 1. min. pause
5 set - 4 reps - w/5 kg ball

Benchpress 3. min. pause

1. 35x5 2. 35x5 3. 37,5x5
4. 39x5 5. 40x5

Dumbell benchpress 2. min. pause

1. 12,5x6 2. 12,5x6 3. 15x6 4. 15x6

Incline flyers 1. min. pause
3 set - 15 reps - w/5kg x2

One arm rows 1. min. pause
5 set - 8 reps - w/17,5 kg

Facepulls 1. min. pause
3 set - 20 reps - w/12,5 kg

Tricep extension 1. min. pause
3 set - 12 reps - w/15 kg

Battlerope rotation 1. min. pause
3 set - 10 slag

Søndag d. 18/8/13

Squat jerk 1-2. min. pause

1. 15x2 2. 20x2 3. 20x2
4. 25x2 5. 29x1 6. 30x1

Clean 2. min. pause

1. 30x1 2. 35x1 3. 35x1
4. 38x1 5. 38x1 6. 40x1
7. 43x1/

Pullups 1. min. pause

1. 1x 2. 2x 3. 2x 4. 1x

Mandag d. 19/8/13

Broad jump 1. min. pause

Back squat 3-4. min. pause

1. 45x3 2. 45x3 3. 50x3
4. 55x3 5. 55x3

Goodmornings 1. min. pause

1. 30x8 2. 35x8 3. 40x8 4. 40x8

SlR w/dumbells 1. min. pause
3 set - 12 reps - w/7 kgx2

AB rolls 1. min. pause
5 set - 6-12 reps

Tirsdag d. 20/8/13

Military press 3-4. min. pause

1. 30x3 2. 30x3 3. 30x3
4. 33x3 5. 33x3

Klokov press 1. min. pause

1. 15x6 2. 18x6 3. 18x6

Pendlay rows 1-2. min. pause

1. 35x6 2. 38x6 3. 38x6
4. 39x6 5. 39x6

Reverse flyers 1. min. pause
3 set - 12 reps - w/6 kg

Tricep extension 1. min. pause
3 set - 12 reps - w/10 kg

Onsdag d. 22/8/13

Snatch 2-3. min. pause

1. 15x2 2. 17,5x2 3. 20x2 4. 22,5x2
5. 23,5x1 6. 25x1 7. 26x1 8. 26x1
9. 26x1 10. 28,5x1

Hipthrusters 1. min. pause

1. 65x6 2. 65x6 3. 65x6 4. 65x6

Chin ups 1. min. pause

1. 4x 2. 3x 3. 3x
4. 2x 5. 1x

Prawlersprints 1. min. pause
8 set

Fredag d. 23/8/13

Deadlift 3-4. min. pause

1. 60x5 2. 60x5 3. 65x5
4. 70x5 5. 75x3

Goodmornings 1. min. pause

1. 30x8 2. 35x8 3. 40x8 4. 40x8

SL RLD 1. min. pause
3 set - 12 reps - w/8

Ab roll 1. min. pause

1. 12x 2. 10x 3. 10x 4. 9x 5. 7x

Lørdag d. 24/8/13

Clean 2. min. pause

1. 30x1 2. 35x1 3. 35x1 4. 40x1
5. 40x1 6. 40x1 7. 42,5x1 8. 42,5x1
9. 42,5x1 10. 40x1

Squat jerk teknik 1. min. pause

1. 15x2 2. 20x2 3. 20x1
4. 20x1 5. 20x1 6. 20x1

Søndag d. 25/8/13

Floorthrows 1. min. pause

Benchpress 3-4. min. pause

1. 37,5x3 2. 37,5x3 3. 40x3
4. 42,5x3 5. 45x3

Incline bench w/dumbells 1. min. pause

1. 13,5x12 2. 10x12 3. 10x12

Pendlay rows 1-2. min. pause

1. 35x6 2. 37,5x6 3. 37,5x6
4. 37,5x6 5. 37,5x6

Reverse flyes 1. min. pause
3 set - 12 reps - w/6 kg

Tricep extension 1. min. pause
3 set - 12 reps - w/10 kg

Mandag d. 26/8/13

Back squat 3-4. min. pause

1. 45x3 2. 50x3 3. 55x3
4. 60x3 5. 60x3

SL RLD 1. min. pause
3 set - 12 reps - w/7 kg

Goodmornings 1. min. pause

1. 35x8 2. 35x8 3. 40x8 4. 40x8

Ab rolls 1. min. pause

1. 12x 2. 12x 3. 10x 4. 8x 5. 7x

Russian twist 1. min. pause
4 set - 8 reps - w/20 kg

Tirsdag d. 27/8/13

Military press 3-4. min. pause
5 set - 3 reps - w/30 kg

Klokov press 1. min. pause
4 set - 6 reps - w/17,5 kg

Pendlay rows 1-2. min. pause
5 set - 6 reps - w/40 kg

Reverse flyes 1. min. pause
3 set - 12 reps - w/6 kg

Tricep extensions 1. min. pause
3 set - 12 reps - w/10 kg

Onsdag d. 28/8/13

Snatch 2-3. min. pause

1. 15x1 2. 15x1 3. 20x1 4. 22,5x1
5. 25x1 6. 25x1 7. 27,5x1 8. 28,5x1
9. 30x1/ 10. 30x1/

Fredag d. 30/8/13

Clean 2-3. min. pause

1. 30x2 2. 35x1 3. 35x1 4. 37,5x1
5. 40x1 6. 40x1 7. 42,5x1/ 8. 40x1
9. 42,5x1/ 10. 40x1 11. 42,5x1 12. 42,5x1

Squat jerk teknik

Tirsdag d. 10/9/13

Front squat 3. min. pause

1. 40x3 2. 45x3 3. 50x3
4. 50x3 5. 50x2

Hipthrusters 1. min. pause

1. 60x6 2. 60x6 3. 65x6 4. 65x6

SL RLD 1. min. pause
3 set - 12 reps - w/7 kg

Decline crunches 1. min. pause
5 set - 8 reps - w/15 kg

Russian twist 1. min. pause
4 set - 8 reps - w/20 kg

Onsdag d. 11/9/13

Floorthrows 1. min. pause
5 set - 4 reps - w/15 kg ball

Military press 3-4. min. pause
5 set - 3 reps - w/30 kg

Klokov press 1. min. pause

1. 15x6 2. 17,5x6 3. 17,5x6

Reverse flyes 1. min. pause
3 set - 12 reps - w/20 kg

Torsdag d. 12/9/13

Clean 2-3. min. pause

1. 30x1 2 35x1 3. 37,5x1 4. 37,5x1
5. 37,5x1 6. 38,5x1 7. 38,5x1 8. 37,5x1
9. 37,5x1 10. 37,5x1

Lørdag d. 14/9/13

Deadlift 3-4. min. pause

1. 60x5 2. 65x5 3. 70x5
4. 75x5 5. 80x4 6. 70x2

Goodmornings 1. min. pause
4 set - 8 reps - w/35 kg

SL RLD 1. min. pause
3 set - 12 reps - w/7,5 kg

Ab roll 1. min. pause

1. 12x 2. 12x 3. 12x 4. 12x

Crunch rotation 1. min. pause
3 set - 20 reps - w/15 kg

Søndag d. 15/9/13

Floorthrows 1. min. pause
5 set - 4 reps - w/5 kg ball

Benchpress 3-4. min. pause

1. 37,5x3 2. 40x3 3. 42,5x3
4. 42,5x3 5. 45x3

Incline bench 1. min. pause
3 set - 12 reps - w/12,5 kg

Pendlay rows 1-2. min. pause
4 set - 6 reps - w/40 kg

Reverse band pull 1. min. pause
3 set - 20 reps - w/purple band

Tricep extension 1. min. pause
3 set - 12 reps - w/10 kg

Mandag d. 16/9/13

Powersnatch 3. min. pause

1. 20x3 2. 20x3 3. 20x3 4. 20x3
5. 20x3 6. 20x3 7. 25x3 8. 25x3

Powerclean 3. min. pause
8 set - 3 reps - w/35 kg

Front squat 3-5. min. pause
5 set - 6 set - w/40 kg

Deadlift 3-5. min. pause
5 set - 6 reps - w/60 kg

Rotator cuff 1. min. pause
4 set - 15 reps

Onsdag d. 18/9/13

Clean teknik

1. 15x3 2. 20x3 3 25x3 4. 25x2
5. 25x2 6. 27,5x2 7. 27,5x2
8. 27,5x2 9. 27,5x2 10. 27,5

Jerk teknik (only barbell)
3 set - 3 reps

Benchpress teknik

1. 15x6 2. 35x5 3. 35x5
4. 35x5 5. 35x5 6. 35x5

Toes to bar (half)
2 set - 10 reps

Band pull apart
2 set - 15 reps

Torsdag d. 19/9/13

Benchpress 3-5. min. pause

1. 37,5x5 2. 37,5x5 3. 40x5
4. 40x5 5. 42,5x5

Military press 3-5. min. pause

1. 30x6 2. 30x5 3. 27,5x6 4. 27,5x4

Pull ups til bom 1-2. min. pause
3 set - 10 reps

Incline bench 1. min. pause
3 set - 12 reps - w/10 kg

Rotator cuff 1. min. pause
3 set - 15 reps

Lørdag d. 21/9/13

back squat 3-5. min. pause

1. 40x5 2. 40x5 3. 45x5
4. 45x5 5. 47,5x5

Snatch 1. min. pause

1. 20x1 2. 22,5x1 3. 25x1 4. 25x1
5. 25x1 6. 25x1 7. 25x1 8. 25x1
9. 27,5x1 10. 27,5x1

Clean and jerk 1. min. pause

1. 25x1 2. 25x1 3. 20x1 4. 20x1
5. 20x1 6. 20x1 7. 20x1 8. 20x1
9. 20x1 10. 20x1

Hipthrusters 1. min. pause
3 set - 8 reps - w/65 kg

Prawlersprints 45. sec. pause
8 set - 2 reps

Mave på bold 1. min. pause
2 set - 10+10

Mandag d. 23/9/13

Benchpress 3-5. min. pause

1. 37,5x5 2. 40x5 3. 40x5
4. 42,5x5 5. 45x5

Pull ups til bom 3-5. min. pause
5 set - 6 reps

Pulldowns 1-2. min. pause
3 set - 12 reps - w/35 kg

Band pull 1. min. pause
3 set - 15 reps

Facepulls 1-2. min. pause

1. 15x12 2. 20x12 3. 25x12

Tirsdag d. 24/9/13

Powersnatch 3. min. pause

1. 20x3 2. 20x3 3. 22,5x3 4. 23,5x3
5. 25x3 6. 26x3

Powerclean + push press 3. min. pause

1. 25x2 2. 25x2 3. 35x2
4. 38,5x2 5. 38,5x2 6. 38,5x2

Front squat 3-5. min. pause

1. 40x3 2. 43,5x3 3. 43,5x3
4. 45x3 5. 45x3

Deadlift 3-5. min. pause

1. 65x3 2. 65x3 3. 70x3
4. 70x3 5. 70x3

Rotator cuff 1. min. pause
3 set - 12 reps

Onsdag d. 25/9/13

Snatch 3. min. pause

1. 25x1 2. 25x1 3. 26x1/
4. 26x1 5. 27,5x1 6. 28,5x1
7. 30x1/ 8. 30x1/

Clean and jerk

1. 25x1 2. 25x1 3. 27,5x1
4. 30x1 5. 32,5x1 6. 32,5x1

Crunches w/ ball
3 set - 20 reps

Torsdag d. 26/9/13

Benchpress 3-5. min. pause

1. 40x3 2. 40x3 3. 42,5x3
4. 45x3 5. 45x3 6. 47,5x3

Military press 3-5. min. pause

1. 30x5 2. 27,5x5 3. 27,5x5 4. 27,5x5

Pull ups til bom 1. min. pause
3 set - 10 reps

Incline bench 1. min. pause
3 set - 12 reps - w/10 kg

Rotator cuff 1. min. pause
3 set - 15 reps

Lørdag d. 28/9/13

Back squat 3-5. min. pause

1. 45x3 2. 50x3 3. 55x3
4. 57,5x3 5. 55x3

Snatch 1. min. pause

1. 20x1 2. 22,5x1 3. 22,5x1 4. 25x1
5. 25x1/ 6. 25x1/ 7. 25x1/ 8. 25x1

Clean and jerk 1. min. pause

1. 25x1 2. 27,5x1 3. 27,5x1 4. 25x1
5. 25x1 6. 25x1 7. 25x1 8. 25x1

Hipthrusters 1. min. pause
3 set - 10 reps - w/60 kg

Prawlersprints 2. min. pause
6 set - w/20 kg

Crunches on ball 1. min. pause
3 set - 10+10

Mandag d. 30/9/13

Benchpress 3-5. min. pause

1. 40x2 2. 42,5x2 3. 45x2 4. 47,5x2
5. 50x1 6. 47,5x2 7. 47,5x2

Pull ups til bom 3-5. min. pause
7 set - 2 reps - w/weight

Pulldowns 1. min. pause
3 set - 12 reps - w/35 kg

Band pull 1. min. pause
3 set - 12 reps

Facepulls 1. min. pause
3 set - 12 reps - w/25 kg

Tirsdag d. 1/10/13

Powersnatch 3. min. pause

1. 25x2 2. 25x2 3. 27,5x2
4. 27,5x2 5. 27,5x2

Powerclean + kickstød 3. min. pause
6 set - 2 reps - w/25 kg

Front squat 3. min. pause

1. 40x2 2. 45x2 3. 45x2
4. 47,5x2 5. 47,5x2

Deadlift 3. min. pause

1. 70x2 2. 75x2 3. 75x2
4. 80x2 5. 80x2 6. 85x2

Rotator cuff 1. min. pause
3 set - 12 reps

Onsdag d. 2/10/13

Benchpress 3-5. min. pause (med pause på brystet 1-3)

1. 40x2 2. 40x2 3. 42,5x2 4. 50x1
5. 47,5x2 6. 45x2 7. 35x2

Military press 3-5. min. pause
4 set - 6 reps - w/27,5 kg

Incline bench 1-2. min. pause
3 set - 8 reps - w/10 kg

Pull ups til bom 1-2. min. pause
3 set - 10 reps

Torsdag d. 3/10/13

Back squat 3-5. min. pause

1. 50x2 2. 55x2 3. 57,5x2
4. 57,5x2 5. 55x2 6. 55x2

Snatch 1. min. pause

1. 22,5x1 2. 22,5x1 3. 22,5x1 4. 22,5x1
5. 25x1 6. 25x1/ 7. 25x1/

Clean and jerk 1. min. pause
6 set - 1 reps - w/27,5 kg

Hipthrusters 2-3. min. pause
4 set - 6 reps - w/70 kg

Rotator cuff 1. min. pause
3 set - 12 reps

Crunches on ball 1. min. pause
3 set - 15 reps

Onsdag d. 9/10/13

Benchpress 3. min. pause
6 set - 3 reps - w/45 kg

Kickstød teknik 1. min. pause

1. 15x3 2. 15x3 3. 17,5x3
4. 17,5x3 5. 18x3 6. 18x3

Decline bench 1. min. pause
3 set - 10 reps - w/ 10,5 kg

Band pull w/ 2 sec pause
3 set - 12 reps

Rotator cuff 1. min. pause
2 set - 10 reps

2. pas

Clean 3. min. pause
8 set - 1 reps - w/35 kg

Planke 1. min. pause
3 set regular - 2 set side planke

Torsdag d. 10/10/13

Powersnatch 3. min. pause

1. 20x3 2. 22,5x3 3. 22,5x3
4. 23x3 5. 23x3 6. 24x3
7. 25x3 8. 26,5x3

Front squat 3-5. min. pause

1. 35x6 2. 37,5x6 3. 37,5x6
4. 40x6 5. 40x6

Deadlift 3-5. min. pause
5 set - 6 reps - w/60 kg

Set ups w/ barbell 15 kg 1. min. pause
3 set - 10 reps

Rotator cuff 1. min. pause
3 set - 15 reps

Søndag d. 13/10/13

Benchpress 3-5. min. pause

1. 35x5 2. 37,5x5 3. 37,5x5
4. 40x5 5. 42,5x5

Military press 3-5. min. pause
4 set - 6 reps - w/27,5 kg

Incline bench 1. min. pause
3 set - 15 reps - w/7,5 kg

Rotator cuff 1. min. pause
3 set - 15 reps

Tirsdag d. 15/10/13

Benchpress 3-5. min. pause

1. 35x6 2. 37,5x6 3. 40x6
4. 42,5x6 5. 45x6

Pull ups til bom 3-5. min. pause
6 set - 6 reps - w/weight

Cable rows 1-2. min. pause
4 set - 12 reps - w/28 kg

Facepulls 1-2. min. pause

1. 25x12 2. 30x12 3. 35x12

Onsdag d. 16/10/13

Front squat 3. min. pause
3 set - 10/2 reps - 15 sec pause w/37,5 kg

Clean and jerk 2. min. pause

1. 20x2 2. 20x1 3. 20x1 4. 25x1 5. 25x1
6. 25x1 7. 25x1 8. 25x1 9. 25x1 10. 25x1

Hiv 2-3. min. pause
5 set - 3 reps - w/30 kg

Pallofpress 1. min. pause
2 set - 12 reps (each side)

Rotator cuff 1. min. pause
4 set (ud + indad)

Lørdag d. 19/10/13

Benchpress 3-5. min. pause

1. 35x5 2. 37,5x5 3. 40x5
4. 40x5 5. 42,5x5

Military press 3-5. min. pause
4 set - 6 reps - w/27,5 kg

Bicep curls 1. min. pause
3 set - 12 reps - w/10 kg

Tricep extension 1. min. pause
3 set - 12 reps - w/25 kg

Ab roll 1. min. pause
3 set - 15 reps

Mandag d. 21/10/13

Benchpress 3-5. min. pause

1. 40x3 2. 40x3 3. 42,5x3
4. 45x3 5. 47,5x3 6. 45x3

Pull ups til bom 3. min. pause
6 set - 6 reps

Cable rows 1-2. min. pause
4 set - 8 reps - w/28 kg

Facepulls 1. min. pause
3 set - 8 reps - w/35 kg

Tirsdag d. 22/10/13

Powersnatch 3. min. pause

1. 22,5x2 2. 25x2 3. 27,5x2
4. 28,5x2 5. 30x2 6. 31x1

Powerclean + kickstød 3. min. pause

1. 25x2 2. 25x2 3. 27,5x2
4. 27,5x2 5. 25x2 6. 25x2

Front squat 3-5. min. pause

1. 40x3 2. 45x3 3. 47,5x3
4. 50x3 5. 50x3

Deadlift 3-5. min. pause

1. 60x3 2. 70x3 3. 70x3
4. 75x3 5. 80x3

Rotator cuff 1. min. pause
3 set - 12 reps

Onsdag d. 23/10/13

Snatch 1. min. pause
7 set - 2 reps - w/25 kg

Clean and jerk 1. min. pause
5 set - 2 reps - w/30 kg

Hiv 1. min. pause
3 set - 3 reps - w/35 kg

Torsdag d. 24/10/13

Benchpress 3-5. min. pause

1. 40x3 2. 42,5x3 3. 42,5x3
4. 45x3 5. 45x3 6. 42,5x3

Military press 3-5. min. pause
4 set - 5 reps - w/25 kg

Pull ups til bom 1. min. pause
3 set - 10 reps

Decline bench 1. min. pause
3 set - 10 reps - w/10 kg

Rotator cuff 1. min. pause
3 set - 12 reps

Lørdag d. 26/10/13

Back squat 3-5. min. pause

1. 50x3 2. 50x3 3. 52,5x3
4. 55x3 5. 57,5x3

Snatch 1. min. pause

1. 25x1 2. 26x1 3. 27x1 4. 27,5x1
5. 28x1 6. 29x1 7. 30x1 8. 31x1

Clean and jerk 1. min. pause

1. 30x1 2. 31x1 3. 31,5x1 4. 32,5x1
5. 33x1 6. 34x1 7. 35x1 8. 36x1

Nordic hamstring raises 1. min. pause
3 set - 10 reps

Prawlersprints 30 sec pause
7 set - 1 reps - w/20 kg

Mave 1. min. pause
2 set - 10+10 - w/20 kg

Mandag d. 28/10/13

Benchpress 3-5. min. pause

1. 40x2 2. 42,5x2 3. 45x2 4. 45x2
5. 47,5x2 6. 50x2 7. 50x2

Pull ups til bom 3. min. pause
7 set - 2 reps - w/weight

facepulls 1. min. pause
3 set - 10 reps - w/35 kg

Seated rows 1. min. pause
4 set - 10 reps - w/28 kg

Fredag d. 1/11/13

Snatch 2. min. pause

1. 25x1 2. 27x1 3. 28x1/ 4. 28x1/
5. 28x1 6. 29x1 7. 31x1 8. 32x1/
9. 32x1/ 10. 32x1/

Clean and jerk 2-3. min. pause
6 set - 1 reps - w/30 kg

Front squat 3. min. pause

1. 40x3 2. 45x3 3. 50x3
4. 47,5x3 5. 47,5x3

Deadlift 3-5. min. pause

1. 70x3 2. 75x3 3. 75x3
4. 70x3 5. 70x3

Lørdag d. 2/11/13

Snatch 3. min. pause

1. 26x1 2. 27x1 3. 28x1 4. 30x1 5. 31x1/
6. 31x1/ 7. 31x1/ 8. 32x1 9. 33x1/ 10. 33x1

Clean and jerk 3. min. pause

1. 30x1 2. 33x1 3. 33x1
4. 35x1 5. 37x1 6. 38x1

Prawlersprints 1. min. pause
6 set - 2 reps

Mave 2. min. pause
2 set - 10+10

Mandag d. 4/11/13

Benchpress 3-5. min. pause

1. 40x2 2. 42,5x2 3. 45x2
4. 47,5x2 5. 47,5x2

Seated rows 1. min. pause
4 set - 10 reps - w/28 kg

Facepulls 1. min. pause
3 set - 10 reps - w/35 kg

Tirsdag d. 5/11/13

Powersnatch 3. min. pause

1. 25x2 2. 27,5x2 3. 28,5x2
4. 30x2 5. 31x2 6. 32,5x1

Powerclean + kickstød 3. min. pause

1. 25x2 2. 27,5x2 3. 30x2
4. 32,5x2 5. 33,5 6. 30x2

Front squat 3-5. min. pause

1. 42,5x2 2. 45x2 3. 47,5x2
4. 50x2 5. 52,5x2

Deadlift 3-5. min. pause

1. 60x2 2. 70x2 3. 70x2
4. 75x2 5. 75x2 6. 80x2

Onsdag d. 6/11/13

Snatch w/dumbell 6 + 10 kg 1. min. pause
4 set - 2 reps

Snatch fra hæng 1. min. pause

1. 25x2 2. 25x2 3. 26x2 4. 26x2
5. 26x2 6. 26x2 7. 26x2

Clean 1. min. pause

1. 25x2 2. 25x2 3. 30x2
4. 30x2 5. 30x2

Hiv (clean)

1. 35x3 2. 35x3 3. 35x3
4. 40x3 5. 35x3

Reverse band pull 1. min. pause
2 set - 15 reps

Torsdag d. 7/11/13

Benchpress 3-5. min. pause

1. 40x2 2. 42,5x2 3. 45x2
4. 47,5x2/ 5. 50x2/

Decline bench 1. min. pause
3 set - 8 reps - w/10 kg

Lørdag d. 9/11/13

Back squat 3-5. min. pause

1. 50x2 2. 53x2 3. 55x2
4. 58x2 5. 60x2 6. 63x2/

Snatch 1. min. pause

1. 26x1 2. 27x1 3. 28x1 4. 29x1/ 5. 30x1/
6. 30x1/ 7. 31x1 8. 32x1 9. 34x1/ 10. 34x1/

Clean and jerk 1. min. pause

1. 30x1 2. 30x1 3. 32x1 4. 33x1
5. 34x1 6. 35x1 7. 37x1 8. 36x1
9. 35x1

Stød fra jerk position 1. min. pause
3 set - 6 reps - w/20 kg

Hamstring raises 1. min. pause
4 set - 8 reps

Prawlersprints 30. sec. pause
5 set - 1 reps - w/30 kg

Mave på boldt 1. min. pause
2 set - 10 +10

Tirsdag d. 12/11/13

Powersnatch 3. min. pause

1. 27,5x2 2. 28x2 3. 30x2
4. 31x2 5. 31x2 6. 30x2

Powerclean + kickstød

1. 25x2 2. 25x2 3. 27,5x2
4. 27,5x2 5. 27,5x2 6. 27,5x2

Front squat 3-5. min. pause

1. 40x3 2. 40x3 3. 45x3
4. 45x3 5. 45x3

Deadlift 3-5. min. pause
5 set - 3 reps - w/70 kg

Onsdag d. 13/11/13

Snatch 3-5. min. pause

1. 25x2 2. 27,5x2 3. 27,5x2 4. 27,5x2
5. 27,5x2 6. 27,5x2 7. 27,5x2

Hiv 3-5. min. pause
5 set - 3 reps - w/35 kg

Pallofpress 1. min. pause
2 set - 10 reps - w/15 kg

Lørdag d. 16/11/13

Back squat 3. min. pause

1. 50x3 2. 52,5x3 3. 52,5x3
4. 55x3 5. 55x3

Snatch 1. min. pause
8 set - 1 reps - w/25 kg

Clean and jerk 1. min. pause

1. 27,5x1 2. 27,5x1 3. 30x1 4. 30x1
5. 30x1 6. 30x1 7. 30x1 8. 30x1

Glute hamstring raises 1. min. pause
3 set - 10 reps

Prawlersprints 30. sec. pause
7 set - 1 reps

Mave på boldt 1. min. pause
2 set - 20 reps

Tirsdag d. 19/11/13

Front squat 3. min. pause

1. 37,5x5 2. 42,5x4 3. 47,5x3
4. 52,5x3 5. 52,5x3 6. 52,5x3

Powersnatch 2. min. pause

1. 25x2 2. 27,5x2 3. 30x2
4. 30x2 5. 32,5x1 6. 30x2

Poweclean + kickstød 2. min. pause

1. 30x2 2. 32,5x2 3. 32,5x2
4. 32,5x2 5. 32,5x2 6. 30x2

Deadlift w/snatch grip 2-3. min. pause

1. 50x3 2. 60x3 3. 60x3
4. 60x3 5. 60x3

Stem w/dumbells 1. min. pause
3 set - 8 reps - w/9 kg

Ab roll out 1. min. pause
3 set - 10 reps

Onsdag d. 20/11/13

Benchpress 2-3. min. pause

1. 30x5 2. 35x4 3. 40x3
4. 45x3 5. 45x3 6. 45x3

Pull ups til bom 3. min. pause
5 set - 5 reps - w/6 kg

Cable rows 1. min. pause
4 set - 6 reps - w/28 kg

Tricep pushdown 1. min. pause

1. 30x8 2. 35x8 3. 40x8

Reverse flyes 1. min. pause
3 set - 10 reps - w/5 kg

Planke 1. min. pause

1. 3. min. 2. 1. min.

Torsdag d. 21/11/13

Girl-power (1 1/2 time styrke/cirkeltræning)

Back squat 3. min. pause

1. 40x5 2. 55x5 3. 60x3 4. 65x1

Snatch 2. min. pause

1. 27,5x1 2. 28,5x1 3. 30x1 4. 31x1
5. 32,5x1 6. 35x1 7. 36x1

Clean and jerk 2. min. pause

1. 32,5x1 2. 33,5x1 3. 35x1 4. 37,5x1
5. 37,5x1 6. 37,5x1 7. 35x1 8. 35x1

Hiv (snatch grip) 2. min. pause
5 set - 3 reps - w/40 kg

Nordic hamstring 1. min. pause
4 set - 10 reps

Pallofpress 1. min. pause
4 set - 10 reps

Lørdag d. 23/11/13

Benchpress 3. min. pause

1. 30x8 2. 35x8 3. 40x8 4. 42,5x8

Militarypress 3. min. pause

1. 25x5 2. 27x5 3. 40x5
4. 29x5 5. 30x5

Pull ups til bom 2. min. pause
3 set - 15 reps

Decline bench 1. min. pause
4 set - 8 reps - w/10 kg

Omvendt planke 1. min. pause
2 set - 3. min.

Prawler 30 sec. pause
7 set

Tirsdag d. 26/11/13

Snatch 2. min. pause

1. 27,5x2 2. 30x2 3. 32,5x1
4. 32,5x1 5. 35x1 6. 35x1
7. 35x1 8. 35x1 9. 35x1

Clean and jerk 2. min. pause

1. 30x2 2. 35x1 3. 35x1 4. 37,5x1
5. 40x1 6. 42,5x1 7. 42,5x1

Front squat 3. min. pause

1. 40x5 2. 42,5x4 3. 47,5x3
4. 52,5x3 5. 55x3 6. 57,5x2

Deadlift w/snatchgrip 2. min. pause

1. 55x3 2. 60x3 3. 60x3
4. 50x3 5. 60x3

Stem w/dumbells 1. min. pause
3 set - 8 reps - w/9 kg

Ab rollout 1. min. pause
3 set - 10 reps

Onsdag d. 27/11/13

Benchpress 3. min. pause

1. 32,5x5 2. 37,5x4 3. 42,5
4. 47,5x3 5. 50x1 6. 47,5x3

Pull ups til bom 1. min. pause
5 set - 5 reps - w/6 kg

Cable rows widegrip 1. min. pause
4 set - 8 reps - w/28 kg

Tricep pushdown 1. min. pause
3 set - 8 reps - w/40 kg

Facepulls 1. min. pause
3 set - 12 reps - w/25 kg

Statisk backextension 1. min. pause
1. 2. min. 2. w/4 kg 1. min.

Torsdag d. 28/11/13

Back squat 3. min. pause

1. 40x5 2. 45x4 3. 50x4
4. 57,5x3 5. 57,5x3

Powersnatch 2. min. pause

1. 25x2 2. 27,5x2 3. 30x2
4. 31x2 5. 32,5x1 6. 30x1

Clean + knickstød
6 set - 2 reps - w/30 kg

Snatch grip hiv 2. min. pause
5 set - 3 reps - w/40 kg

Nordic hamstring 1. min. pause
4 set - 10 reps

Pallofpress 1. min. pause
4 set - 10 reps - w/15 kg

Tirsdag d. 3/12/13

Front squat 3. min. pause

1. 40x5 2. 42,5x4 3. 47,5x3
4. 52,5x3 5. 57,5x2 6. 55x2

Powersnatch 2. min. pause

1. 25x2 2. 27,5x2 3. 30x2
4. 32,5x1 5. 30x2 6. 30x2

Clean + knickstød 2. min. pause

1. 30x2 2. 30x2 3. 30x2
4. 32,5x2 5. 32,5x2 6. 32,5x2

Deadlift w/snatchgrip 2. min. pause
5 set - 3 reps - w/65 kg

Stem w/dumbells 1. min. pause
3 set - 8 reps - w/10 kg

Ab rollout 1. min. pause
3 set - 10 reps

Onsdag d. 4/12/13

Benchpress 3. min. pause

1. 32,5x5 2. 37x4 3. 42x3
4. 47x3 5. 47x3 6. 45x3

Pull ups til bom 2. min. pause
5 set - 5 reps - w/6 kg

Cable rows widegrip 1. min. pause
4 set - 6 reps - w/28 kg

Pushdown 1. min. pause
3 set - 8 reps - w/35 kg

Facepulls 1. min. pause
3 set - 15 reps - w/25 kg

Mave på boldt 1. min. pause
10 + 10 - 2 set

Fredag d. 6/12/13

Back squat 3. min. pause

1. 42,5x5 2. 50x4 3. 52,5x4
4. 60x3 5. 65x3

Snatch 2. min. pause

1. 30x1 2. 30x1 3. 30x1
4. 32x1 5. 34x1 6. 36x1
7. 37x1/ 8. 37x1/

Clean and jerk 2. min. pause

1. 35x1 2. 35x1
stop pga. skulder smerter

Clean 2. min. pause

1. 40x1 2. 45x1 3. 47,5x1
4. 50x1/ 5. 50x1/

Snatchgrip hiv 2. min. pause
5 set - 3 reps - w/40 kg

Nordic hamstring 1. min. pause
4 set - 10 reps

Mave på boldt 1. min. pause
10+10 - 2 set

Lørdag d. 7/12/13

Benchpress 3. min. pause

1. 30x8 2. 35x8 3. 40x8 4. 45x8

Militarypress 3. min. pause

1. 27x5 2. 27x5 3. 30x5
4. 30x5 5. 30x5

Pullups w/red band 2. min. pause
3 set - 6 reps

Decline bench w/dumbells 1. min. pause
4 set - 8 reps - w/12,5 kg

Omvendtplanke 2. min. pause
3 set - 1. 3. min. 2. 2,5. min 3. 2. min

Prawler 30. sec. pause
7 set

Mandag d. 9/12/13

Powersnatch 2. min. pause

1. 25x2 2. 27x2 3. 29x2
4. 31x1 5. 33x2/ 6. 30x2/

Clean + knickstød 2. min. pause

1. 40x5 2. 45x4 3. 52x3
4. 58x3 5. 58x2 6. 55x2

Deadlift w/snatchgrip 3. min. pause

1. 60x3 2. 65x3 3. 70x3
4. 75x3 5. 70x3

Stem w/dumbells 1. min. pause
3 set - 8 reps - w/7,5 kg

Ab rollout 1. min. pause
3 set - 10 reps

Onsdag d. 11/12/13

Benchpress 3. min. pause

1. 32,5x5 2. 37,5x4 3. 42,5x3
4. 47,5x3 5. 45x3 6. 45x3

Pull ups w/red band 2. min. pause
3 set - 6 reps

Cable rows widegrip 1. min. pause
4 set - 6 reps - w/30 kg

Pushdown 1. min. pause
3 set - 8 reps - w/30 kg

Facepulls 1. min. pause
3 set - 15 reps - w/15 kg

Atomic setups 1. min. pause
2 set - 20 reps

Torsdag d.12/12/13

Back squat 3. min. pause

1. 42,5x5 2. 50x4 3. 52,5x4
4. 57,5x3 5. 55x3

Snatch 2. min. pause

1. 27,5x1 2. 30x1 3. 32,5x1
4. 35x1/ 5. 35x1/ 6. 35x1

Clean and jerk 2. min. pause

1. 30x1 2. 30x1 3. 32,5x1
4. 32,5x1 5. 35x1 6. 37,5x1
7. 35x1 8. 35x1

Hiv w/snatchgrip 2. min. pause

1. 40x3 2. 45x3 3. 45x3
4. 47,5x3 5. 45x3

Nordic hamstring 1. min. pause
4 set - 10 reps

Pallofpress 1. min. pause
4 set - 10 reps - w/15 kg

Lørdag d. 14/12/13

Benchpress 3. min. pause

1. 30x8 2. 35x8 3. 40x8 4. 45x10

Militarypress 3. min. pause

1. 27x5 2. 27x5 3. 30x5
4. 32x5 5. 32x5

Pull ups w/red band 2. min. pause
3 set - 10 reps

Decline bench w/dumbells 1. min. pause
4 set - 8 reps - w/12,5 kg

Omvendtplanke 2. min. pause
1. 3. min. 2. 2,5 min. 3. 2. min.

Prawler 30. sec. pause
7 set

Tirsdag d. 17/12/13

Front squat 3. min. pause

1. 40x5 2. 45x5 3. 52,5x4
4. 55x4 5. 52,5x4

Powersnatch 2. min. pause

1. 27,5x1 2. 28,5x1 3. 30x1
4. 31x1 5. 32,5x1 6. 33,5x1
7. 34,5x1/

Powerclean + knickstød 2. min. pause

1. 30x1 2. 32,5x1 3. 33,5x1
4. 34,5x1 5. 35,5x1 6. 36x1
7. 37x1

Deadlift w/snatchgrip 3. min. pause

1. 60x3 2. 70x3 3. 70x3
4. 70x3 5. 65x3

Stem w/dumbells 1. min. pause
3 set - 10 reps - w/10 kg

Ab rollout 1. min. pause
3 set - 10 reps

Onsdag d. 18/12/13

Benchpress 3. min. pause

1. 32,5x6 2. 38,5x6 3. 42,5x6
4. 42,5x6 5. 45x6 6. 45x6

Pull ups til bom 2. min. pause
3 set - 6 reps - w/5 kg

Cablerows 1. min. pause
4 set - 6 reps - w/37,5 kg

Pushdown reverse 1. min. pause
3 set - 8 reps - w/30 kg

Facepulls 1. min. pause
3 set - 15 reps - w/10 kg

Omvendtplanke 1. min. pause
3 set - 1. min.

Prawler 1-1 pause

1. 0 kg (kun prawler) 2. 10 kg 3. 20 kg
4, 20 kg 5. 30 kg 6. 40 kg

Torsdag d. 19/12/13

Snatch highpull + snatch 2. min. pause

1. 27,5x2 2. 27,5x2 3. 30x2
4. 32,5x2 5. 33,5x2 6. 33,5x2
7. 35x2/

Clean and jerk 2. min. pause

1. 30x2 2. 32,5x2 3. 35x2
4. 37,5x2 5. 40x2 6. 37,5x2

Deadlift 3. min. pause

1. 70x3 2. 75x3 3. 80x3
4. 85x3 5. 80x3

Hipthruster 2. min. pause
4 set - 8 reps - w/60 kg

Pallofpress 1. min. pause
4 set - 10 reps - w/15 kg