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 rep…
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…