Coming back stronger

Sobota, 26. 3.

Kolo 12 min
Vaje koleno
Floor press 8x75, 6x80, 4x85, 2x90 Vse PR!!
Hexbar DL (iz boxov) 3x10x44, 3x7x54
Rowing iz predklona 5x10x40
Hexbar DL 5x7x34
Pullups 4x10
Squat 30kg
Dips 25-20-15-10-5
Rame naprava 5x10
Vaje koleno

Lepaaaaaa

Ponedeljek, 28. 3.

Vaje noge
Vaje koleno
Leg raises 10x5
Toes-to-bars 10x5
Hoja cca 40 min


Torek, 29. 3.

CG BP 5x85 PR, 1x90 PR, 1x95 PR!, 1x100 PR!!! Hvala za spotanje @michelangelo
Box Squat 3x7x30, 3x7x40, 3x5x50
Straight leg deadlift 5x7x30

Sreda, 30. 3.

Pullups: total of 50
Dips 10-9-8-7-6-5-4-3-2-1
Straight bar dips 10-9-8-7-6-5-4-3-2-1
Diamond push ups 10-9-8-7-6-5-4-3-2-1
Vaje noge
Vaje koleno
Hoja


Četrtek, 31. 3.

Kolo 20 min - 7,71 km
Front box squat 7x7x40
Toes-to-bars 7x5
Military press 4x5x40

Petek, 1. 4.

Kolo 10 min
Pullups 4x13
Floor press 7x80 PR, 2x90, 3x5x70
Deadlift (boxes) 3x8x30, 3x7x40, 3x50, 3x60
Single leg deadlift (KB): few sets, 4 reps (8 & 12 kg)
Wall squats

Sobota, 2. 4.

Kolo 25 min - 10,16 km
Vaje koleno
Vaje noge (6 krogov - SL DL, wall squats, BOSU squats, meča - vse po 7 reps)
Rowing (iz pinov) 5x10x50
Pullups: 16 PR
Pullups with deadstop 5x7
Paused CG BP 7x70, 7x75 PR, 7x80 PR!!!, 3x85, 1x90 PR
Vaje koleno

Nedelja, 3. 4.

Hoja cca 90 min hoje
Malo pullupov in za trebuh


Ponedeljek, 4. 4.

Kolo 15 min
Hexbar DL (iz boxev) 3x7x54, 3x7x64, 3x5x74, 3x84
Pullups 3x12, 3x10
Good morning 5x7x20
Military press 4x7x40
SL DL 3x4-4x12

Torek, 5. 4.

Kolo 10 min
Vaje koleno
Paused pullups 5x8
CG BP 6x4x80
DB Row 5x10x25
Box squat 5x5x30
Wall squats 5x8

Sreda, 6. 4.

Hoja cca 1 ura
Vaje noge
Pullups, dips, trebuh


Četrtek, 7. 4.

Kolo 10 min
Vaje koleno
Vaje noge
Deadlift (boxes) 3x7x50, 2x6x60, 2x4x70, 2x3x80 vse PR
Stiff legged deadlift 7x5x30
KB Swing 7x10
Floor press 7x70, 6x80, 5x85 PR!, 3x90 PR!
Chinups 8/6/6/6 x +10kg
Rowing 4x20x30kg

za dodatno motivacijo bom 'resetiru' do zdajšne PRje in tako bom šeu od začetka pri DL in Squatu

Petek, 8. 4.

Kolo 10 min
Box squat 3x10x40, 2x8x50, 3x5x60, 1x70 vse PR
Hexbar DL (brez boxov!!) 10x5x44
Military press 4x5x50
DB Row 4x12x22,5