.
EXERCISE
.
………………………………………………..

1.

Squats


2.


Clean and Jerk
3.
Jerk
4.
Standing Overhead Barbell Press (1)
5.
Pull-ups
6.
Red-Core
WEEK 1
WEEK 2
WEEK 3
WEEK 4
……………
……………
……………
……………….
5RM
2x -10%
5RM
2x -10%
5RM
2x -10%
4RM
1x -10% // 2x -15%
2x 60%
2x 70%
1x 75%
2x 65%
2x 75%
1x 80%
2x 65%
2x 75%
1x 80%
1×3 65%
1×3 72,5%
2×2 80%
3×1 87,5-92,5%
3×5 60%
3×5 65%
3×5 65%
3×5 70%
3×8 40%
3×8 45%
3×8 45%
3×8 45%
3x Max
3x 10
3x 10
3x Max
3x 8
3x 8