bodybuilding.dk

Snatch pull (No full extension) + Snatch UK (Low as possible)
4 x 2+2 x 75


2 OK Clean + 2 Front Squat
4 x 2 + 2 x 90

Push Press
4 x 4 x 80

FFE split squat
3 x 6

Pull downa´s
4 x 10
push ups
3 x 8

Spring til høj boks

1 Snatch + 2 OK Snatch
2 x 1+2 x 75 kg
1 x 1+2 x 80 kg
1 x 1+2 x 70 kg

UK Clean
5 x 2 x 100 kg

Deficit Clean Pull
3 x 3 x 120 kg

BTN Split Jerk
3 x 3 x 90 kg

Front Squat
3x4 x 120 kg

Seal Rows
4 x 6

Snatch Balance
3 x 3 x 80 kg

4-Position Snatch
4 x 2 x 90 kg

Power Clean
4 x 3 x 95 kg


HB Squat
3 x 6 x 130 kg
3 x 6 x 135 kg

Dips rød elastik som assist.
3 x 6

DB BOR
3 x 12

Snatch pull (No full extension) + Snatch UK (Low as possible)
4 x 2+2 x 80

2 OK Clean + 2 Front Squat
4 x 2 + 2 x 100 kg

Push Press
4 x 3 x 85 kg

FFE split squat
3 x 6 - ad

Ab Wheel
2 sæt

Pull downs
4 x 10

31.08.2018

Snatch + uk snatch
4 x 1+1 x 80

UK Clean
3 x 100 kg - rep pr
1+0 x 105 kg
2 x 2 x 100 kg
2 x 105 kg

Deficit Clean Pulls
3 x 3 x 130 kg

BTN Jerk
3 x 2 x 90

Front squat
3 x 4 x 125 kg




02.09.2018

High hang snatch
4x 3 x 60

High hang clean
4 x 2 x 70

Military Press
3 x 6 x 40




03.09.2018

Snatch Balance
2 x 2 x 90

4 pct pause Snatch pull
3 x 2 x 100

Power clean
3 x 2 x 95
2 x 2 x 100

Hb Squat
3 x 5 x 140 kg

Pull downs
3 x 8

GHR m. Elastik
2 x 4

DB BOR
3 x 10 tungt

Dips m elastik
3 x 8



05.09.2018

Snatch pull knee + hip + full snatch
2 x 1 + 1 + 1 x 70
2 x 1 + 1 + 1 x 80

Hang Power Snatch to blok
4 x 3 x 50 kg
3 x 60 kg

Clean + Front Squat + Jerk
2 x 2 + 2 + 1 x 95
2 x 2 + 2 + 1 x 100 kg

Good Morning
4 x 50 kg
3 x 4 x 60 kg

Military Press
4 x 60 kg
4 x 65 kg @ 9
4 x 70 kg @ 10

Snatch + OK Snatch
2 x 1 + 2 x 80
1 x 1+2 x 85

Hang UK Cleans
3 x 2 x 105 kg

Deficit Clean Pull
2 x 2 x 130
2 x 2 x 140

BTN Jerk
3 x 2 x 100

Front Squat
4 x 130 kg

Snatch + Hang Snatch
3 x 1+1 x 70
4 x 1 80

Hang Clean OK
2 x 2 x 90
3 x 1 x 100

Split Jerk
5 x 2 x 60

HB Squat
3 x 3 x 130

Box Snatch
3 x 2 x 90 kg

Clean
3 x 2 x 100 kg

Power Jerk
3 x 1 x 110 kg

Seal Rows

One Arm OH Press

Ingen energi. Måske pga. forkølelse/sygdom..

Snatch
3 x 1 x 90 kg

Power Clean from blocks
3 x 2 x 90 kg

Jerk
3 x 4 x 50 kg

Front Squat
3 x 110 kg

OK Hang Snatch
3 x 2 x 70 kg

Clean + Jerk
2 x 2+2 x 100 kg
2 x 2+2 x 105 kg

HB Squat
5 x 140 kg
5 x 145 kg
5 x 140 kg

Pull downs + GHR

Power Snatch
4 x 1 x 85 kg

Power Clean + Clean + Front Squat
5 x 1+1+2 x 100 kg

Split Jerk
3 x 4 x 40 kg - teknik

21-09-2018

Power Snatch + Snatch
6 x 1+1 x 80 kg

Block Clean
2 x 2 x 100 kg
1 +0 x 105 kg
2 x 105 kg

Clean Pull
3 x 2 x 115 kg

_____________


22-09-2018

Block Snatch
3 x 3 x 90 kg

Power Clean + Push Press
3 x 2+2 x 90 kg
1 x 2+2 x 95 kg

Front Squat
4 x 120 kg
3 x 4 x 130 kg

Snatch + High-Hang Snatch
2 x 1+2 x 80 kg
3 x 1+2 x 85 kg - Mit træk fungerer ikke så godt teknisk, men styrke og hurtighed er ved at være med

Clean Jerk
4 x 2 x 100 kg - lousy reps

HB Squat
4 x 140 kg
5 x 150 kg
2 x 4 x 150 kg

Det er hårdt at træne 4 gange om ugen med 80% af 1RM i stort set alle øvelser.

Power Clean
4 x 1 x 80 kg

Power Clean + Clean + Front Squat
4 x 1+1+2 x 90 kg

Split Jerk - teknik
3 x 3 x 60 kg - mine arme er lavet af gele..

Friskere, meen....

Power Snatch + Snatch
3 x 1+1 x 80 kg

High Hang Clean
2 x 2 x 90 kg
2 x 2 x 95 kg

Front Squat
3 x 3 x 135 kg

Jeg gider ikke at logge her mere. Har flyttet "loggeriet" til
https://weightxreps.net/journal/Quarterrepper/2018-12-07