2017/18

Sobota, 24. 3.

GYM - 1:20 h

Hoja, tek 5 min

Full clean 2x2x60, 1x2x65, 2x2x70

Front squat 6x6x70 (explosive)
bos, pete na podlagi

Military press 12x40, 8x40, 9x35

Romanian deadlift 2x15x70, 15x65

Dips 3x10

Inclined DB bench press 12/12/10x20

Kickback DB triceps 3x15x2.5

Štartal Smolov jr. za fronta...let's see where it takes me

Ponedeljek, 26. 3.

GYM - 1:15 h

Front squat 7x5x75

Bent-over row 10x70, 8x70, 8x65, 10x60

DB rowing 3x12x27.5 each

Reverse hyper 3x20

Chinups 11/7/5/4

Hammer curls 15x12.5, 11x12.5, 2x12x10

Sreda, 28. 3.

GYM - 1:35 h

Hoja, tek 6 min

Full clean 2x60, 1x70, 1/0/1x75, 0/1x80,
Clean&jerk 0/1x70

Front squat 8x4x80
Pavza=1.5 min

DB bench press 10/8x30, 10/7x27.5 (1 min pavze)

Lying triceps extensions 15/12/12/10x10 (1 min pavze)

Good morning 4x15x20 (30 sek pavze)

Cable triceps extensions 15/12/12x41, 12x36

Sobota, 31. 3.

GYM - 1:40 h

Hoja, tek 5 min

Tehnika snatch (complex: full+hang variation)
Power 2x1x30kg
Full 4x1x30kg

Vlečenje za clean 3x70, 3x80, 3x90, 2x100

High pull za clean (hang pozicija) 3x5x50

Front squat 10x3x85 (1.5 min pavze)

Inclined DB row 4x12x20 (1 min pavze)

Box romanian deadlift KB 3x15x16kg
& Reverse hyper 15/15/12

Preacher curls DB 20/18/18/16x7.5

Ponedeljek, 2. 4.

GYM - 1:30 h

Full clean, dvojke 2x2x70, 1x70, 2x70

Front squat 6x6x75 (1.5 min pavze)
elastika okrog kolen, rdeča

Inclined DB bench press 12/10x25, 10x22.5, 8x20 (1 min)

Overhead triceps extensions DB 14/13/11x17.5 (1 min)

Lateral raises 15/15/12x2.5
+behind the back press 3x8x20
(1 min)

Romanian deadlift 20x50, 14/12/11x60 (1 min)

Roll abs 3x15 (30 sek)

Sreda, 4. 4.

GYM - 1:30 h

Snatch balance 2x5x20, 3x4x30

Snatch 2/1/2/2x30, 1/2/1/1x35

Hang clean 4x2x60

Front squat 7x5x80
(prva pa zadnja serija normalno, ostale vse z elastiko nad koleni)

Bent-over rowing 15/13/14x40

Hyperextensions 90° 3x12

Yoga ball crunches 4x10

Hamstring curl yoga ball 3x12
& crunches with KB 3x20

Sobota, 7. 4.

GYM - 1:40 h

Hoja, tek 5 min

Clean + hang clean 2x(1+1)x60
Clean 1/0/1/1/1x70
Clean s pavzo pri kolenih 5x1x60

Front squat 8x4x85
Zadnje 3 serije z 2 min pavze, ostale z 1.5 min.

DB bench press 16x22.5, 12x25, 10x25

Romanian deadlift hexbar 15x50, 3x12x70

Deadbug 3x20
& knee raises slow 3x6

Brez energije trening

Sreda, 11. 4.

GYM - 1:30 h

Tek, hoja 5 min

Complex (DL+clean+hang clean+fsq+jerk) 3x1x50

Clean&jerk 2x1x62.5, 1x70, 1x75

Clean 0/1/1+0/1x75

Front squat 7x3x90 (pavza 1.5 min, zadnja serija 2.5 min)
(ni bilo energije, moči za 10 serij)

DB bench press incline 10x27.5, 8x25, 8x22.5 (1 min)

Pullups 6/5/5
& crunches 3x20

Sreda, 25. 4.

GYM - 1:05 h

Hipertrofija - kvadri, push, triceps

Kolo 5 min

Front squat 12/10/9x60

Close-grip bench press 15/10/8x50

Split squat with DB (front foot slightly elevated) 3x10x15 kg each

DB bench press 12/10/9x20

Triceps extensions DB 15/15/12x7.5

Landmine single arm press 3x12x40 each

Knee raises 5x10-12

Triceps pulldowns cable 3x

Zadnja dva tedna off Faks, treningi/job in fitnes mi nekako še uspe usklajevati, ko pa dodam zraven še učenje pred izpitom mora pa ena stvar ven letet

Petek, 27. 4.

GYM - 1:10 h

Hipertrofija - zadnja loža, pull, biceps

Seated hamstring curls 18x10, 15x12, 15x13

Biceps ledvička naprava 3x12 (zadnja drop set)
& Reverse fly na pec decku 3x15x32

Cable row single arm 3x12 each

Rear foot elevated romanian deadlift 3x8x40 each

Facepull (red band) 18/15/17

Pullups 7/7/6

Biceps hammer curls 3x + red band curls 3x20

Lying inclined bench DB row 2x15x15, 12x15

Deadbug z elastiko v rokah 3x + crunches 3x15


After gym: low intensity cardio - hoja 50 min