Mandag 6. mai
A1) Markløft: 5/100kg- 5/105kg- 5/105kg- 5/105kg- 5/105kg
A2) Militærpress: 5/35kg- 5/35kg- 5/37kg- 5/35kg- 5/35kg
B1) Eleverte bulgarske splittbøy: 10/2 x 18kg- 10/2 x 18kg- 10/2 x 22,5kg- 10/2 x 22,5kg
B2) Sittende Arnold Press: 8/2 x 13,5kg- 8/2 x 13,5kg- 8/2 x 13,5kg- 7/2 x 13,5kg
C1) Hofteløft: 10+10/115kg- 10+10/115kg- 7/115kg
Tirsdag 7. mai
3 runder av:
10 pullups
10+10 utfall @ 2 x 12kg KB
20 full KB swing @ 20kg
10 KB push press @ 2 x 12kg
10 KB front squat @ 2 x 12kg
Onsdag 8. mai
Treningsfri
Torsdag 9. mai
Knebøy: 3/95kg- 1/100kg- 2/100kg- 2/95kg- 2/95kg- fail/95kg
3 runder av:
10 trapbar deadlift @ 90kg
10 push press @ 40kg
10 squat @ 60 kg
10 pullups
10 dips
10 bent row @ 40kg
Fredag 10. mai
Snatch pull: 4/40kg- 4/40kg- 4/50kg
Hang snatch: 3/30kg- 3/35kg- 2/40kg
Power snatch: 3/35kg- 3/38kg- 3/40kg
Split snatch: 2/30kg- 2/35kg
Snatch: 2/35kg- 2/40kg
Squat-lunge-squat-complex: 8-16-8/50kg- 8-16-8/50kg- 8-16-8/50kg
(ff)
Lørdag 11. mai
10 stk 30/30 intervaller @ 18km/t
Søndag 12. mai
A1) Nøytrale pullups: 3/15kg- 3/15kg- 3/17,5kg- 3/17,5kg
B1) Benkpress: 5/50kg- 5/52kg- 5/52kg- 5/53kg- 3+2/55+50kg
B2) Chins m/market stopp i topp og bunnposisjon: 10- 9- 8- 7- 6 (eksentriske)
C1) Ring pushup: 5- 5- 5 m/10 sek hold i topposisjon som “pause”
(ff)
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