HARD WORK AND BA(J)SIC

Pull:

Ves.v predklonu,podprijem: 100x3x5, 95x2x5
Fatbar pullups: +6x5, +10x5, +8x2x5
Tbar: 80x3x6
Pulldown w nastavk: 77x8, 86x6, 77x6
High pull: 80x5x5
Ročke upogib sede: 16x8,6, 14x7


Kardijo 20 minut.

Push:

Benč: 90x3, 95x3x3
CGBP: 80x4, 85x4, 90x3,4
Push press: 60x5, 65x5, 70x5
Lat.ročke: 12x12,10
Izteg palca: 45x10, 49x10

Noge:

Fsq z pavzo: 110x2, 115x2, 120x2, 125x2
DL: 120x5x5
Ghr: Ltx15,14,12

Pull:

Ves.iz pinov,nadprijem: 90x8, 95x8, 100x8, 105x5
Neut.grip pullups: +10x5, +14x5, +16x5, +14x4
Ves.sede z oporo: 91x3x8
Ozki pulldown: 68x8,6
SG high pull: 80x3x5

Kardijo 20 minut.

Push:

Benč: 90x5, 95x3, 90x3x5
CG pin press: 80x8, 85x8, 90x8, 85x8
Ohp: 60x4x5
Pekdek: 63x10,8
Lat.ročke: 18x2x8
Izteg vrv 2x10

Noge:

Sq: 120x1, 140x1, 150x1, 160x2x1
Hi bar sq: 120x5, 125x5, 130x5, 125x5, 120x5
Sumo DL: 140x5x5
Ket.swing: 28x3x10

Pull:

Ves.v predklonu,podprijem: 90x2x7, 85x2x7
Pullups fatbar: +8x5, +10x5, +12x2x5
Motorka: 40x4x10
Pulldown w nastavk: 63x8, 68x8, 73x8
High pull: 75x4x8
Ročke upogib sede: 18x5, 16x5, 14x7


Kardijo 20 minut.

Push:

Benč: 90x3, 100x3x2
CGBP: 85x3, 90x3, 95x2, 90x3, 85x5
Push press: 70x3, 75x3-PR!!, 80x3- PR!!, 85x3- PR!!!!
Lat.ročke: 16x3x10
Vrv izteg: 36x15,10

Noge:

Fsq: 100x1, 120x1, 130x1, 140x1-PR!!!!!!! , 130x1
DL 3x +takoj sumo 3x: 120,130, 140
Hex walk: 174x20m, 184x20m, 194x20m, 204x18,5m
Potisk s prsti v preši: 120x3x12

Pull:

Ves.iz pinov: 80x4x12
Neut.grip pullups: 14x5, 16x5,5,4
Ves.sede na kablu: 88x8, 93x8,6, 88x8
Pulldown W nastavk: 77x6, 73x6, 68x8
SG high pull: 80x6, 85x2x5


Kardijo 30 minut.