Coming back stronger

Sobota, 12. 11.

Kolo 3 km (6:30min)
Vaje koleno
Hip thrust 6x15x30kg z elastiko
Paused deadlift 2x15x30, 2x12x40
Box squat 3x15x30
Hexbar deadlift 3x20x34
Lateralno z elastiko 4x12
Hamstring curl 2x20, 2x20 (single leg)
Meča 4x25
Vaja stabilizacija koleno elastika

Nedelja, 13. 11.

Kolo 5 min
Vaje koleno
Leg press 3x20, 2x20 single leg
Adductors, abductors oboje 3x20
Izpadni koraki 6x6
Bulgarian split squat 3x6
Box front squat 3x15x30
Trebuh 3 vaje 3x
Glute ham raise 3x6

Torek, 16. 11.

Plavanje danes mal bolj resno
200 m - 3 min
Intervali 4x50m
25 m - 16s/17s/17s/16s/16s/15s

Kolo 5 min
Hip thrust 2x15x30, 2x15x40, 2x12x50
Bulgarian split squat 4x8
Box front squat 4x12x40
Stiffed leg deadlift 4x15x30
Leg press 3x20, 2x15 SL
Hamstring curl, adductor
Naprava curl noge

Petek, 18. 11.

Kolo 10 min
Vaje koleno
Deadlift 3x12x50, 7x60, 5x70, 3x80, 3x90 pretty easy

Malo resetiral teže, počasi spet navzgor

Ups
Hip thrust elastika na kolenih 2x15x40, 2x15x50
Lateralno z elastiko
Hexbar deadlift z elastiko na kolenih 4x12x54
Single leg box squat 3x10
Hamstring curl ležno 3x15
Smith machine squat 3x10
Kolo 5 min

Nedelja, 20. 11.

Kolo 5 min
Tek 5 min
HIp thrust 2x15x40, 2x12x50
Box front squat 3x10x40, 3x8x50
Stiffed leg deadlift 4x12x50
Paused deadlift 4x8x50
Bulgarian split squat 5x5
Meča

Torek, 22. 11.
Koordinacija lestev, bodyweight vaje

Četrtek, 24. 11.
Plavanje 60x25 m

Koordinacija, agilnost

Petek, 25. 11.
Kolo 8 min, tek 5 min
Vaje koleno
Deadlift 5x10x50
Izpadni koraki
Hip thrust 4x10x40
Single leg deadlift KB
Leg press 12x(normal 3x, with balance pad 3x, explosive 3x, single leg 3x)
Hamstring curl lying, sitting

Sobota, 26. 11.

Kolo, tek 10 min
Hip thrust 2x15x50, 2x12x60, 9x70
Stiffed leg deadlift 4x10x40
Izpadni koraki
Step ups na bench
Single leg deadlift 12kg KB
Hamstring curl 1, 2
Adductors, abductors

Nedelja, 27. 11.

Kolo / tek 10 min
Naprava rowing 4x
Rame naprava 4x
Pecs 3x
Triceps kabli 4x
Barbell rowing v predklonu 4x15x40
Bench press 4x10x50
Triceps DB 4x15x5
Chinups 9/8/8/6
Hyperextensions 4x10
Lateral raise rame 3x12
Reverse curl biceps 4x

Med tednom nobenga časa za fitnes, smo pa neki treniral

Torek, 29. 11.
Telovadnica: koordinacija, BW vaje, tekaška tehnika itd
Sreda, 30. 11.
Plavanje
Četrtek, 1. 12.
Plavanje
Telovadnica: BW vaje, gimnastika (preval, stoja)

Petek, 2. 12.
Kolo, tek 10 min
Hexbar deadlift 3x12x54
Deadlift 5x70, 2x5x80, 5x90
Box Front squat 4x10x50
Full BW squat 5x
Step ups 5x5 z 10 kg
Stiffed leg deadlift 3x10x40
Single leg deadlift
Leg press
Hamstring curl
Leg curl

Sobota, 3. 12.

Kolo, tek 10 min
Rowing cable 4x
Triceps skull crushers 4x
Trapezi 4x
Ročke biceps 4x
Inclined fly 4x
Biceps curl ez 4x
Pullups 8/6/7/8
Military press 6/8/7/10x40
DB Bench press 3x12x20
Trebuh roll 3x