HARD WORK AND BA(J)SIC

Lower:

Box sq (47 cm): 150x3, 170x3, 180x3, 190x3, 200x3, 210x2-PR!!! 220-fail
Rack thrust: 120x5, 130x5, 140x5
SS: 45+ 90 hyper.: Ltx15,13+ 15,13

3 serije za bic &tric

Upper:

Neut.grip pullups: 20x4,4,3,3
Benč: 90x5x3
CG pin press: 80x3x5
Rahlo.negat.potisk ročke: 30x10,8
Ves.sede z oporo: 91x3x10
Ohp: 50x8,7,6

Lower:

LB sq: 130x3, 140x3, 145x3, 140x2x3
SS DL: 140x3, 150x3, 160x3, 150x3
SSB izpadni: 80x7, 85x7, 90x6 korakov na nogo
Meča: 3x8

Upper:

Flor press: 80x4x6
Poš.potisk ročke: 30x5x5
Ves.v predk.podprijem: 90x4x6
Latpull: 86x8, 95x2x6
Vert.ves: 52,5x3x8
High pull: 80x5, 90x5, 85x5

Lower:

Fsq: 100x3, 110x3, 120x3, 130x1, 120x2x3
Box sq: 140x3, 160x3, 180x5x3
Ghr: +10x3x10
Meča: 3x

3 setije za pištole

Štartal Smolov jr za počep in benč...

Počep:
107,5x6x6

Benč:
77,5x6x6

Neutral grip pullups:
+10x6,5,5,5

Enonožna 90stop.hiperekst:
+5x3x10 ...dat pamp

Počep:
115x7x5

Benč:
82,5x7x5

Plezanje po špagi 5m:
4x

Kettelbel swing z rdečmu bandom:
3x10

Ves.sede z oporo:
91x3x10

Meča:
3x10

Počep:
125x8x4 easy

Benč:
87,5x8x4 ne tok easy

Ghr:
+10x10, +15x8,7

Ves.v pred.podprijem:
60x10, 65x10, 70x10

Počep:
130x10x3 easy

Benč spustu ker sta se mi unele tetive okol komouca....


Meča:
3x10

Počep:
112,5x6x6

Benč:
80x6x6

Neutral grip pullups:
+15x4x5

Enonožna 90stop.hipereskt:
+10x3x10