HARD WORK AND BA(J)SIC

Upper:

Flor press z pavzo: 80x6, 85x4x6
Ohp: 50x5x5
Tbar row, w nastavk: 40x8, 45x8, 50x8, 55x8, 50x2x8, 45x2x8
Decline potisk RP: 80x12,8,6,6,5
Overhead shrug: 40x15, 45x15, 40x2x15
Trx jackkniffe: Ltx3x20


TT 82,9 kg.

Low bar sq: 120x3, 130x5x3
Spoto press: 90x5x3
Sumo DL: 140x4x10
Fsq: 100x3, 105x3, 110x3, 115x3, 110x3
Rverse hyper: 70x15, 75x2x15, 12

Upper:

Speed benč z ketnam: 60x9x3
Poš.potisk ročke: 32,5x8,5, 30x8
Seal row: 80x8x8
Incline raise: 12x10, 8x3x10
Leg raise: Ltx5,6,5

Intervali na airdyn-u 9x10-50

High bar sq, 3 sek pavze: 110x10x3
Benč 3 sek pavze: 90x5x3, 90x3x3- samo pavza
Reverse hyper: 90x4x10

Lower:

Sumo DL 140x4x10
Fsq: 110x10x4
Hyper extension: 70x4x15

Zard šihta mau bl omejeni treningi...
Danes

Upper:

Spoto press: 80x5x5
Seal row: 80x8x8
Incline raise: 12x10, 8x3x10
Trx jackknife: Ltx3x25

Roke:

Hammer ročke: 15x3x10
Izteg vrv: 36x4x12
Scot mašina upogib: 45x8, 51x8, 45x8
Skull crusher: 32,5x3x10
Kriva štanga upogib, 3 sek spust: 32,5x2x8
Izteg palca: 45x15, 41x15, 36x15

Lower:

High bar sq z 3 sek pavze: 110x3, 115x3, 120x2x3, 115x6x3
Sumo DL: 160x8x3

Upper:

Benč z pavzo: 80x5x6
Ohp z pavzo pri bradi: 50x5x5
Tbar row, w nastavk: 50x6, 55x4x6, 50x2x6
Decline potisk: 80x10,8,8,7,7 kratke pavze
Overhead shrug: 40x4x12
Trx jackknife: Ltx2x15

Intervali na airdyne-u 5x10-20

Arm day:

Ez reverse curl, 10 sek pavze: 25x5x10
Vrv izteg, 10 sek pavze:27x4x10, 22x10
Scot mašina: 41x12, 36x10, 31x10
Dipsi, 3 sek spust: Ltx3x8
Spider curl ročke: 10x2x8
L-extension: 10x2x12, 7,5x2x12
Ročke sede, 3 sek spust: 12,5x8, 10x8
Ez bar closegrip: 35x4x8

Ab-rollout: Ltx2x15

arm day'?