Vecka 29

Måndag

6×1 Clean+Jerk 2s paus i pos 1,2,3,4,5
4×4 Clean pulls
6×4 Strict press

Tisdag

5×3 Reversed snatch
5×2 Front squat
3x
6x Rodd
12x Flyes
6x Good morning

Torsdag

5×2+2 Snatch fr pos 1+2
5×4 Clean pulls
6×1 Front squat

Vecka 28

Måndag

6×2 Snatch fr pos 3, 2s paus i pos 1+2
4×4 Rack Jerk
4×4 Snatch deadlift

Tisdag

6×2 Clean fr pos 3, 2s paus i pos 1+2
6×2 Push press
6×3 Squat variation (lunges Oh-squat, front/back)

Torsdag

MAX Snatch
MAX Clean & Jerk
5×2 Snatch pulls on plate

Vecka 27

Måndag

5×2 Snatch
5×2 Clean & Jerk
4x 3-jump+10x BB-rollout

Tisdag

5×3 Clean fr blocks
3×6 Back squat
4×4 Clean pulls on plate

Torsdag

4×2, 2×1 Snatch fr bockar
5×2 Snatch pulls
4×4 Strict press

Vecka 26

Måndag

5×3 Clean fr bockar
5×2 Back squat
5×5 Push press

Tisdag

5×3 Snatch fr bockar
5×3 Snatch pulls
5×3 Front squat

Torsdag

6×2 Power clean fr blocks
6×2 Rack Jerk
6×6 Clean deadlift

Vecka 25

Måndag

5×3 Snatch
4×4 Frontsquat

3x
8xRodd
8xFlyes
8xGood morning

Tisdag

5×2 Snatch
5×3 Rack Jerk
6×2 Backsquat 2 s paus i botten

Torsdag

5×3 Clean & Jerk
4×4 Clean pulls
5×4 Front squat

Fredag

Fira midsommar! <3

Vecka 24

Måndag

6×2 Reversed Clean & Jerk
6×2 Push press
6×3 Squat variation (lunges Oh-squat, front/back)

Tisdag

MAX Snatch
MAX Clean & Jerk
4x 3-jump+ 6xBB-rollout

Torsdag

5×3 Snatch
6×1 Back squat
6×2 Snatch pulls on plate

Fredag

8x 1+2 Clean+Jerk
8×1 Cleanpulls
6×6 Strict press

Vecka 23

Måndag

4×2, 4×1 Hang power clean
5×3 Rack Jerk
6×2 Clean deadlift

Tisdag

2×3, 2×2, 2×1 Hang power snatch
5×3 Push press
5×6 Squat variation (lunges Oh-squat, front/back)

Torsdag

Nationaldagen. Lyft vad du vill, hur mycket du vill!

Fredag

5×3+3 Power clean+Jerk
5×3 Back squat
5×2 Clean pulls on plate

Vecka 22

Måndag

6×2 Reversed power snatch
6×2 Snatch pulls
6×2 Strikt press

Tisdag

5×2+2 High+low hang power clean
5×2 Front squat 2 s paus i botten

3x
6+6x Enarmsrodd
12x Belly back/back extension

Torsdag

6×3 Power clean & Jerk
4×4 Back squat
8x 1 High Box Jump+30s plank

Fredag

5×3 Power snatch
5×3 Snatch pulls
5×5 Front squat

Vecka 21

Måndag

6×1+1+1 Snatch deadlift+snatch pull+snatch
6×2 Push press
5×3 Squat variation (lunges Oh-squat, front/back)

Tisdag

MAX Snatch
MAX Clean & Jerk
4x 3-jump+8x BB-rollout

Torsdag

6×1+1+1+1 Powerclean+clean+push jerk+split jerk
4×2 Back squat
6×2 Clean pulls on plate

Fredag

5×1+1+1 Clean fr pos 1+2+3
5×4 Clean pulls
5×5 Strict press

Vecka 20

Måndag

3×3, 3×2 Snatch
6×2 Clean & Jerk
4x 3-jump+10x BB-rollout

Tisdag

6×2 Reversed snatch
4×3 Front-squat

3x
12xRodd
12xFlyes
12xGood morning

Torsdag

6×2+2 Snatch+OH squat
4×4 Snatch pulls
5×2 Front squat

Fredag

6×1+1+1 Power clean+front squat+jerk
4×2, 4×1 Rack Jerk
4×4 Deadlift