Light day

Military press 24kg
5x(1,2,3)

Pullups 8kg
5x3

Snatch 24kg
72/6 min L

Heavy day

Clean and press 24kg
5x(1,2,3,4,5)

Pullups bw
5x3

Swing 24kg
71/2 min H

Medium day

Clean and press 24kg
5x(1,2,3,4)

Chinups 24kg
2x3

Swing 24kg
180/10 min M

Light day

Clean and press 24kg
5x(1,2,3)

Snatch 24kg
48/4 min L

Heavy day

Clean and press 28kg
2x(1,2,3)
1x(1,2)

Swings 24kg
92/4 min H

This one was a nightmare. Note to self: maybe eat a bit before practicing?

Variety day

Deadlift
105kg x 5 x 2

Chinups
bw+20kg x 3 x 3

Handstand practice

Medium day

Clean and press 28kg
5x(1,2)

Swings 24kg
140/7 min M

Variety day

Deadlift
100kg x 5 x 2

Towel pullups
bw x 5 x 3

Dragonflags negatives
3x2

Suitcase deadlift
40kg x 5 x 2 L,R

Handstand practice

Light day

Clean and press 28kg
5x(1)

Snatch 24kg
80/8 min L

Heavy day

Clean and press 28kg
3x(1,2,3)
1x(1,2)

Swings 24kg
75/3 min

Medium day

Clean and press 28kg
5x(1,2)

Swings 24kg
80/4 min

Light day

Clean and press 28kg
5x(1)

Snatch 24kg
80/10 min

Heavy day

Clean and press 28kg
2x(1,2,3)
1x(1,2)

Swings 24kg
155/9 min


I'm skipping the pullups for a week or so because of sore elbows that need some more rest.

I had a different focus on the swings today. Previously I have been trying to do as many swings as possible in the allotted time, now instead I tried to do every swing as explosively as possible which the numbers also reflect. I was even more smoked even though the numbers was lower. Another example of how form is more important than numbers.

Easy day

Deadlift
95kgx5x2

Easy day

Resting this week so I will only do some light training.

Getups
28kg x 3 L,R
34,5kg x 1 x 2 L,R

Deadlift
90kg x 5 x 2

Bench
60kg x 5 x 2

Some abs training.