Kettlebell Hard Style

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 rep…

Jó lenne újra blogolgani az edzéseket, ezért egyelőre heti bontásban tervezem írni, hogy épp mit csináltam. Korábban szervezetlenebbek voltak az edzéseim, július elején viszont elkezdtem egy húsz hetesre tervezett programot, amit dokumentálnék is. 
Hétfő:
10 kör:
1-1l,r press @32kg
3 pullup

2 set of 10 reps deadlift @75kg, 85kg
2 set of 10 reps front squat @52.5kg, 62.5kg
2 set of 10 reps dip @bodyweight

3 set of 10 reps deadlift @95kg
3 set of 10 reps front squat @72.5kg
3 set of 10 reps dip @bodyweight

3 set of 12 reps deadlift @80kg
3 set of 12 reps front squat @62.5kg
3 set of 12 reps dip @bodyweight

3 kör:
max. double kettlebell shrug (30, 30, 30reps) @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
3 sets of 3 reps @30kg, 35kg, 40kg

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

Concept2:
5500m row, átlag: 2:10.3/500m


Szerda:
5 kör:
2-2l,r press @32kg
4 pullup

2 set of 10 …