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Sets, uke 1,2,3,4 EnhetRepsreps x vektreps x vektreps x vektreps x vektreps x vektreps x vektreps x vektreps x vektreps x vektreps x vekt
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a1Hang pull or hang snatch with clean grip or box jumps2,2,3,4Reps5
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a2Front plank, Progression, 15 Sec exhale, økt hver uke2,2,3,4sekunder8-14
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b1Half Kneeling Angel Bar Press1,2,3,2Reps8-14
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b2Spiderman position lat stretch1,2,3,2Reps8-14
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c1One Leg Deadlift1,2,3,2Reps8-14
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c2Chin-ups1,2,3,2RepsMax
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d1Half-kneeling alternating overhead dumbell press1,2,3,2Reps8-14
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d2Supine Floor Slides1,2,3,2Reps8-14
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e1Bottoms-up split or one leg squat1,2,3,2Reps, begge sider8-14
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e2Dumbell Row1,2,3,2Reps8-14
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e3In-line Chop1,2,3,2Reps8-14
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f1Push-up Progression1,2,3,2RepsMax
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f2Isometric hyperextenstion alternating dumbell row1,2,3,2Reps8-14
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f3Suitcase Carry1,2,3,2meter, begge sider25 m
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