Vecka 12

Måndag

6×2 Power snatch
5×3 Snatch pulls on plate
5×5 Back squat
5×5 Press

Tisdag

2×6 Positionsträning clean, 2s paus i position 2,3,4
5×3 Clean pulls
6x 3-jump

Torsdag

6×2 Positionsträning snatch, 2s paus i position 2,3,4
5×2+2 Snatch balance+OH squat
10×1 High box jump
4×6 Good morning

Fredag

5×2+2 Power clean+jerk
5×5 Front squat
5×5 Sots press

Vecka 11

Måndag

6×2 Positionsträning clean, 2s paus i position 1,2,3
4×6 Clean deadlift
4×5 Push press
4×8 Good morning

Tisdag

6×3 Power snatch
5×4 Snatch pulls from block
5×4 Jump with barbell

Torsdag

2×6 Positionsträning clean 2s paus i position 3,4,5
4×6 Back squat
5x 3-jump
4×6 Sots press

Fredag

6×3 Snatch from blocks/hang
4×6 Paused front squat
4×10 Jack-knifes

Vecka 10

Måndag

6×2 Positionsträning snatch, 2 sek paus i position 1,2,3
6×3+3 Snatch balance+Oh squat
5×4 Back squat
5x 3-jump

Tisdag

6×3 Powerclean
5×5 Deadlift
5×4 Push-press

Torsdag

6×2 Positionsträning snatch, 2 sek paus I position 3,4,5
5×4 Snatch pulls bockar
5×4 Front squat
4×10 Jack-knifes

Fredag

6×3 Clean bockar
6×3 Rack jerk
8×1 High box jump

Vecka 9

Måndag

5x1x1 Power snatch+snatch bockar
5×2 Snatch pull on plate
5x 3-jump

Tisdag

6×1/MAX Power clean bockar
6×1/MAX Front squat
6×2 Press

Torsdag

6×1/MAX Power snatch bockar
4×3 Negativa snatch deadlift
4×6 Good morning
8×1 High box jump

Fredag

6×1/MAX Hang power clean
6×1/MAX Back squat
4×8 Jack-knifes

Vecka 8

Måndag

6×2 Power clean
6×1+1 Hang clean pull+clean pull
6×3 Front squat
3×6 “Squatsnatch” press

Tisdag

2×6 Positionsträning snatch, 2s paus I position 1,2,3
4×8 Good morning
5x 3-jump

Torsdag

6×2 Positionsträning clean, 2s paus i pos. 3,4,5
6×2 Back squat 3s paus i botten
6×1 High box jump
4×4 OH-squat

Fredag

6×2 Power snatch
5×1+1+1 hang snatch pull+snatch pull+snatch deadlift
4×8 Jack-knifes

Vecka 7

Måndag

6×2+1 Snatch pull+power snatch
6×6 Oh-squat
4×3+3 Press+push-press

Tisdag

5×2+3 Power clean+jerk
4×2+3 Low hang clean deadlift+clean deadlift
5×3 Jump with BB

Torsdag

5×3 Power snatch bockar
4×3 Negativa back squat
5×6 Good morning

Fredag

5×2+2 Clean pull+hang power clean
4×3 Front squat 3s paus, bottom position
3×10 Jack-knifes

Vecka 6

Måndag

6×3 Hang power clean
6×3 Rack jerk
6×6 Front squat

Tisdag

6×3 Low hang power snatch
4×8 Good morning
10×1 High box jump

Torsdag

5×3+3 Power clean+jerk
5×3 Low hang clean pulls
5×3 Push press
3×12 Jack-knifes

Fredag

6×3 Snatch from blocks
5×3 Snatch pulls from blocks
4×3 Back squat 3s paus bottom position

Vecka 5

Måndag

6×1+1 Power snatch+snatch
5×3 Front squat
5×3 Jump with BB
4×6-10 Belly with BB

Tisdag

Max Snatch
Max Clean & Jerk
5×2 Press

Torsdag

6×1+1 Clean+clean & jerk
5×3 Clean pulls on plate
6×4 Good morning
Alt Max Snatch + Clean & jerk (för de som vill eller missade tisdagens pass).

Fredag

10×1+1 Snatch balance+OH Squat
5×2 Back squat
5×3 Jump with BB

Vecka 4

Måndag

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

Tisdag

2×6 Positionsträning clean, 2 sek paus i position 3,4, lyft från 5
5×3 Clean pulls
6x 3-jump

Torsdag

6×2 Reversed Snatch
5×2+2 Snatch balance+oh squat
10×1 High box jump
4×6 Good morning

Fredag

5×2+2 Power clean+jerk
5×5 Front squat
5×5 “Squatsnatch press”

Vecka 3

Måndag 14:e

6×2 Reversed clean
4×6 Clean deadlift
4×5 Push-press
4×8 Good morning

Tisdag 15:e

6×3 Powersnatch
5×4 Snatch pulls bockar
5×4 Jump with BB

Torsdag 17:e

6×2 Clean + jerk
4×6 Back squat
5x 3-jump
4×6 “Squatsnatch press”

Fredag 18:e

6×3 Snatch
4×6 Front squat, 3 sek paus i botten
4×10 Jack-knifes