לוג של משקולן עד 69 קילו

20.1.2016
snatch 50 2x2 70 2x2 80 2x2 90 3x2

hang clean 70 2x2 90 2x2 100 1x2 110 1x2 120 1x1 f 110 2x2

hang snatch pulls 100 4x3 120 3x3

squat 120 4x2 140 3x2

BTN jerk 70 2x3 90 2x2 100 1x1 110 1x1

bench press 40 1x5 60 1x3 70 1x2 80 1x1 85 1x1 90 1x1f הרבה זמן לא עשיתי בנצ' אני רוצה להגיע איתו לפחות ל 100.

hamstring

18.1.2016 יום שני
power snatch 50 2x2 70 2x2 80 4x2

jerk off the rack 70 2x2 90 2x2 100 1x2 110 4x1 (3/4

clean pulls 120 2x3 130 2x3 140 2x3 150 1x2 160 1x2

squat + pause at quarter 120 2x2+12sec 130 2x2+12sec 140 2x2+12sec

snatch balance 50 1x3 60 1x3 70 1x3 80 3x3

17.1.2016 יום ראשון
under the knee hang clean 50 2x3 70 2x3 80 2x3 90 4x2 (7/8)

clean 70 2x2 90 2x2 110 2x2 120 4x1

snatch pulls 100 2x3 110 2x3 120 2x3

squat 120 2x2 140 2x2 150 2x2 160 2x1

high hang clean 70 2x1 90 2x1 100 3x1

push press 70 3x5

15.1.2016 יום שישי
היה הרבה באלגן בבית והייתי מאוד עמוס.

muscle snatch 40 2x3 50 4x3

power clean and push press 50 2x1+3 70 2×1+1 80 2×1+1 90 2×1+1

deadlift 130 3x3

13.1.2016 יום רביעי
snatch 50 2x2 70 2x2 80 1x2 90 2x1 100 1x1 105 1x1 f 105 1x1 f 106 1x1 f

jerk off the rack 70 2x2 90 2x2 100 4x2

under the knee habg clean pulla 120 4x3 140 3x3

squat 120 2x2 130 2x2 140 2x2 150 2x1

11.1.2016 יום שני
under the knee hang snatch 50 2x2 70 2x2 80 1x2 90 3x2

under the knee hang clean 70 2x2 90 2x2 100 2x2 110 2x1

clean pulls 120 4x3 140 3x3

front squat + hold on front 100 3x3+12sec 120 3x3+12sec

high hang clean 70 2x1 80 2x1 90 3x1

10.1.2016 יום ראשון
power snatch 50 2x1 70 2x1 80 5x1

clean and jerk 70 2×1+1 90 2×1+1 100 2×1+1 110 1×1+1 120 1×1+1 110 1×1+1

snatch pulls 100 4x3 120 3x3

squat 130 4x2 150 3x2

snatch balance 50 1x5 60 1x5 75 3x3

wrist excersizes

8.1.2016 יום שישי
power snatch 50 2x1 70 2x1 80 2x1 90 3x1

clean and jerk 70 2×2+1 90 2×2+1 100 4×2+1

snatch pulls from high blocks 100 4x3 120 3x3

front squat 110 2x2 120 2x2 130 3x2

high hang clean 70 2x3 90 3x1

back extantions bw+20kg 3x8
abs

7.1.2016
hang snatch 50 2x2 70 2x2 80 5x2

under the knee hang clean + squat + jerk 70 2×1+1+1 90 2×1+1+1 100 2×1+1+1 110 2×1+1+1

under the knee hang snatch pulls 100 4x3 120 3x3

pause at quarter front squat 130 3x12 sec 150 3x12 sec

snatch grip push press 60 2x3 80 3x3

hamstring

6.1.2016

snatch 50 2x2 70 2x2 90 5x2 (7/10)reps

clean and power jerk 70 2×2+1 90 2×2+1 100 4×2+1

under the knee hang clean 130 4x3 150 3x3

squat 130 2x2 140 2x2 150 2x2 160 1x1 170 1x1 130 1x5

good morning 50 4x5
abs
​