14.07.07 - 14.07.13

Hétfő:
6 kör:
2-2l,r press @32kg
4 pullup

2 set of 10 reps deadlift @80kg, 90kg
2 set of 10 reps front squat @55kg, 65kg
2 set of 10 reps dip @bodyweight

3 set of 10 reps deadlift @100kg
3 set of 10 reps front squat @75kg
3 set of 10 reps dip @bodyweight

3 set of 12 reps deadlift @85kg
3 set of 12 reps front squat @62.5kg
3 set of 12 reps dip @bodyweight

3 kör:
max. double kettlebell shrug (40, 40, 40reps) @2*32kg


Kedd:
10 kör:
1-1l,r front squat @40kg
1 chest to bar pullup

Barbell Complex:
row
power clean
front squat
shoulder press
back squat
good morning
5 sets of 3 reps @40kg

High rep back squat:
2 set of 30 reps @42.5kg

Concept2:
6000m row, átlag: 2:11.9/500m


Szerda:
10 kör:
1-1l,r press @32kg
3 pullup

2 set of 10 reps shoulder press @30kg, 35kg
2 set of 10 reps row @45kg, 55kg
2 set of 10 reps front lunge @45kg, 55kg

3 set of 10 reps shoulder press @42.5kg
3 set of 10 reps row @65kg
3 set of 10 reps front lunge @65kg

3 set of 12 reps shoulder press @35kg
3 set of 12 reps row @55kg
3 set of 12 reps front lunge @55kg

3 kör:
max. power curl (15, 15, 15 reps) @20kg barbell

Concept2:
2 sets of (2000m row / 4mins rest), átlag: 2:05.1/500m


Csütörtök:
6 kör:
2-2l,r front squat @40kg
2 chest to bar pullup

Barbell Complex:
row
power clean
front squat
shoulder press
back squat
good morning
5 sets of 3 reps @40kg

High rep back squat:
2 set of 30 reps @42.5kg

Concept2:
6000m row, átlag: 2:08.8/500m


Péntek:
7 kör:
2-2l,r press @32kg
4 pullup

2 set of 10 reps back squat @65kg, 75kg
2 set of 10 reps push press @42.5kg, 47.5kg
2 set of 5 reps pullup @bodyweight

3 set of 10 reps back squat @85kg
3 set of 10 reps push press @52.5kg
3 set of 5 reps pullup @bodyweight

3 set of 12 reps back squat @72.5kg
3 set of 12 reps push press @45kg
3 set of 6 reps pullup @bodyweight

3 kör:
max. leg raise @12, 12, 12reps


Szombat:
Pihenés


Vasárnap:
Weekend Smash, szauna