Coming back stronger

Sreda, 11. 5.

Kolo 10 min
Vaje koleno
Hexbar deadlift 3/5/3x94, 5x3x104
Box squat 5x10x80
Strict pullups 8/7x BW, 5x10kg, 4x12kg, 4x14kg, 1x20kg
DB Bench press 2x10x30, 2x10x27,5, 2x10x25
Meča 5x
Trapezi 5x

Petek, 13. 5.

Kolo 10 min
Vaje koleno
Box squat 3x5x100, 2x4x105, 2x4x110
Paused bench press 2x5x80, 2x3x85, 3x90

Kolo 5 min
vaje koleno
Stiffed legged deadlift 2x7x50, 3x7x60
Strict pullups 8x8kg, 6x14kg, 4x20kg
Biceps
Close-grip bench press 3x7x60, 12x60

Sobota, 14. 5.

Kolo 8 min
Vaje koleno
Military press 5/6/6/7x50, 5x55, 3x60
Front raise 4x12x10kg
Step ups 5x5 bw, 3x5x8-8kg
Hip thrust 2x10x50, 4x8x60
Single leg hip thrust (samo poškodovana noga) 5x5x30
Barbell rowing (iz pinov) 4x8x60
Strict pullups bw 10x
Close-grip bench press 5x5x70 (kratke pavze zelo)

Ponedeljek, 16. 5.

Kolo 10 min
Vaje koleno
Box squat 2x5x70, 2x5x80, 2x5x90, 2x5x100
Hip thrust 5x10x50
Single leg hip thrust 5x5x30
Strict pullups 4x4x20kg, 8x bw
Bench press 3x80, 6x85 !!, 1x90, 2x95 PR!!

Torek, 17. 5.

Kolo 5 min
Vaje koleno
Strict pullups 10x, 9x
Floor press 8x70, 3x5x80, 2x3x90
Stiffed legged deadlift 5x7x60
Barbell rowing (predklon) 5x10x50
Triceps 4x
Biceps 3x

Spet en torkov krajši trening

Četrtek, 19. 5.

Kolo 10 min
Vaje koleno
Hexbar deadlift 10x7, 4x10x80
Hip thrust 2x10x50, 2x10x60, 2x10x70
Single leg hip thrust 5x6x30
Lateral and front raise rame
Mobilnost ramenski obroč
Malo ožji pullups 4x8
Hoja v klanec 10 min

Petek, 20. 5.
Plavanje kravl

Sobota, 21. 5.
Tek/hoja
Pullups
Core

Ponedeljek, 23. 5.
Kolo 10 min
Vaje koleno
Box squat 3x5x90, 3x5x100
Single leg deadlift kettlebell 10x5
Pullups 10-9-8-7-6-5-4-3-2-1
Hip thrust 5x10x60
Abs roll 3x5

Plavanje tivoli
Highlight: 100 m kravl 1:19,29 min

Sreda, 25. 5.

Kolo 15 min
Vaje koleno
Box squat (bench+10kg) 5x5x70, 3x4x80
Stiffed legged deadlift 3x5x60, 3x5x70
Bench press 5x5x75
Hip thrust 5x10x60
Single leg hip thrust 5x5x30
BOSU half-squat 4x10

Zunaj
Pullups 5x6, Dips 5x8, Chinups 5x7, Straight bar dips 5x6, Pushups 5x10, Diamond pushups 5x10, Trebuh knee raises 5x10, Trebuh leg raises 5x9, Chair dips 5x10

26. 5.
Zunaj
Pullups 5x7, Dips 5x8, Chinups 5x7, Straight bar dips 5x6, Pushups 5x12, Diamond pushups 5x12, Trebuh knee raises 5x10, Trebuh leg raises 5x9, Chair dips 5x12

Sobota, 28. 5.

Kolo 7 min
Vaje koleno
Hip thrust (10 sek pavze gor) 5x50, 5x60, 5x70, 5x5x80
Pullups 4x10 easy
Military press 4x5x50
Step ups (only injured leg) 4x8 (2x12 kg)
DB shrug 5x10x30kg
Box squat 5x5x70
DB fly 5x10x8
Dips 5x12
Trebuh 5x15
BOSU žoga 3x počepi s pavzo

30. 5.
Plavanje

31. 5.
Štange outside

Četrtek, 2. 6.
Kolo 10 min
Vaje koleno
Box squat 5x5x50
Pullups (strict): 12x
Stiffed legged deadlift 2x10x50, 5x5x60
Military press 5x5x50
Rame lateralno 5x5
Front raise rame 5x10
Hip thrust (5 sek pavze) 5x60, 2x5x70, 3x6x70
Rowing v predklonu 5x15x40
BOSU žoga počepi