Viking Power - Svend Karlsen

Training for 2004

Day 1

Barbell curl or Log curl:	2 - 3 sets of 6 - 12 reps
Tier flip:	3 sets of 6,8, and 10 flips
Stones:	3 sets of 5 reps
Close grip bench press:	1 set of 4-6 reps and 1 set of 10-14 reps
Laying French press:	2 sets of 8-12 reps
Push down:	2 sets of 8-12 reps
Crunches with weights:	3 sets of 12 reps +

Day 2

Front squat:	2 sets of 4-6 reps
Karlsen Squat:	3 sets of 8-12 reps
Leg extension:	3 sets of 12-16 reps
Calf raise:	3 sets of 20 reps
Concept II row:	3 sets of 500 meters

Day 3

Fast walking, or easy swimming for 1 hour !

Day 4

Apollon axle:	1 set of 1-3 reps and 1 set of 6-10 reps
Log lift:	1 set of 4-8 reps and 1 set of 8-12 reps
Side lateral:	1 drop set
Karlsen Crusefix flies:	2 sets of 3 x 8
Upright row:	2 sets of 8-12 reps
Incline log:	1 set of 3-6 reps and 1 set of 12 reps +
Cross over:	3 sets of 8-12 reps

Day 5

Dead lift:	2 sets of 3-6 reps
Seated row:	3 sets of 8-12 reps
Pull downs:	3 sets of 8-12 reps
Shrugs:	3 sets of 12 reps +
Bent over side lateral:	3 sets of 8-12 reps

Day 6

Fast walking, or easy swimming for 1 hour !

Day 7

Yoke race:	3 sets of 25 meters
Farmers walk:	2 sets of 2 x 35 meters
Conans wheel:	2 set of 3 laps, increase weight
Shrugs:	3 set of 12 reps +
Truck pull training:	3 set of 5-10 meters for start
Loading:	3 set of 5 kegs/sack 5 to 10 meter
PS ! On this day u can work other events also if needed ! And also change them from training to training !

Day 8

Rest and take massage and sauna if u can !