Vecka 43

Tisdag

2×3 2×2 2×1 Hang power snatch

5×3 Push press

5×6 Squat variation (lunges, Oh squat, front/back)

Torsdag

4×2 2×1 Snatch

4×2 2×1 Clean & jerk

5×2 Rack jerk

Fredag

5×3+3 Power clean+jerk

5×3 Back squat

5×2 Clean pulls

Vecka 42

Tisdag

4×4 Tall clean

6×3 Power clean & jerk

4×4 Back squat

Torsdag

5×3 Power snatch

5×3 Snatch pulls

5×5 Front squat

Fredag

4×2 4×1 Hang power clean

5×3 Rack jerk

6×2 Clean deadlift

Vecka 41

Tisdag

5×1+1+1Clean from pos 1+2+3

5×4 Clean pulls

5×5 Strict press

Torsdag

6×2 Reversed power snatch

6×2 Snatch pulls

6×2 Strict press

Fredag

5×2+2 High+low hang powerclean

5×2 Front squat 2 s paus in squat position

2×5 Front squat (explosive)

Vecka 40

Tisdag

6×1+1+1 Snatch deadlift+snatch pull+snatch

6×2 Push press

5×3 Squat variation (lunges Oh squat, front/back)

Torsdag

MAX Snatch

MAX Clean & Jerk

Fredag

6×1+1+1+1 Power clean+clean+push jerk+split jerk

4×2 Back squat

6×2 Clean pulls on plate

Vecka 39

Tisdag

6×2 Reversed snatch

4×3 High hang snatch

4×3 Front squat

Torsdag

6×1+1+1 Powerclean+front squat+jerk

4×2+4×1 Rack jerk

4×4 Deadlift

Fredag

6×2+2 Snatch+Oh squat

4×4 Snatch pulls

5×2 Front squat

Vecka 38

Tisdag

8×1+1 Low+high hang clean

4×4 Clean pulls

4×4 Strict press

Torsdag

5×2 Reversed snatch

5×2+2 Oh squat+sots press

5×2 Front squat

Fredag

6×1+1+1 High+Low hang clean+clean&jerk

5×5 Back squat

5×5 Press behind neck

Vecka 37

Tisdag

6×2 Hang snatch

5×3 Push press

4×4 Squat variation (lunges, Oh squat, front/back)

Torsdag

4×3+3 Oh squat+snatch balance

3×3 + 3+2 Snatch

6×2 Clean & Jerk

Fredag

5×2 Low hang snatch

5×2 Back squat

5×3 Snatch pulls on plate

Vecka 36

Tisdag

6x 2+2 Low hang clean+Jerk

4x 3 High hang clean

6×6 Back squat

Torsdag

6×3 Snatch

5×4 Snatch pulls

4×4 Front squat 2 s paus in squat position

Fredag

6×2 Low hang clean

6×3 Rack Jerk

4×3 Clean deadlift

Vecka 35

Måndag

5×2 Power clean and jerk

4×2 Hang clean

5×2 Front squat

Tisdag

5×2 Power Snatch

5×4 Snatch push press

4×3 Snatch pulls on plate

Torsdag

5×1 Max Snatch

5×1 Max Clean and jerk

Vecka 34

Måndag

5×1+1+1 Power snatch+Snatch push press+hang snatch

5×2 Back squat

4×3 Clean pulls on plate

Tisdag

5×2+1 Clean+jerk

5×3 Front squats

5×5 Press

Torsdag

5×2 Snatch

5×2 Snatch balance

4×4 Snatch pulls