חזרה לשיאים

עדכונים-
חמישי-

Squat - 3x3x90kg
Clean Pull + PC + HPC - 50kg
Trap bar jump - 3x5x60kg
Bench press - 4x8x62.5kg
French press - 2x20x20kg
Ring Rows - 4x13​

שישי -

Clean complex - Pull + Hang + Clean - 45kg

Rowing:
1KM Warmup @ 2:20/500M
Rest 3 minutes

5 Rounds:
500M @ 1:50/500M
Rest 2 min

1KM Row @ 2:10/500M

אתמול -

Squat - 3x3x82.5kg
Deadlift - 3x7x130kg
DB Bench press - 3x6x60kg
Narrow grip BP - 3x8x60kg
DB Row - 4x10x32.5kg
Chinups - 1x11
Bent over reversed flyes - 3x15x5kg
AB Wheel - 3x12 + 20 Sec L-sit after each set​

אתמול -

Squat - 4x3x95kg
Box stepups - 3x8x8kg
Weighted Hypers - 3x10x15kg
Press - 5x5x40kg
Weighted Dips - 3x7x7.5kg
Weighted Pullups - 7--7--6 - +8.75kg​

אתמול -

Clean complex - pull + hang + clean - 40kg

Row:
1KM warmup @ 2:20/500M
4 rounds:
700M @ 2:00/500M
400M @ 2:20/500M
rest 2 minutes

אתמול -

Deadlift - 1x6x150kg
Powerclean - 1x57.5, 62.5, 62.5, 65, 65F
Trap bar vertical jump - 3x8x50kg
Bench press - 1x9x80kg
French press - 2x20x20kg
APU - 4x15
​

אתמול -

Squat - 1x5x112.5kg
Weighted Dips - 4x8x6.25kg
Weighted pull-ups - 3x5x10kg
Chinups - 1x11
Bent over reversed flyes - 3x15x2.5kg
AB Wheel 3x12 + 20 seconds L-sit after every set​

אתמול -

Squat - 3x2x102.5kg + 3x1x110kg
Bulgarian Lunges - 1x10x35kg
Weighted Hypers - 2x10x10kg
Press - 1x8x50kg
Weighted Dips - 3x9x6.25kg
Weighted pullups - 1x6x10kg
​

אתמול -

Trap bar jump - 3x5x55kg
Hang clean - 4x5x50kg
Deadlift - 4x5x120kg
Bench press - 3x8x67.5kg + 1x13x67.5kg
French press - 3x8x25kg
Ring rows - 4x12
​

היום -

Clean complex

Row
3 rounds:
800M @ 2:05
500M @ 2:15
1.5minute rest

אתמול -

Squat - 4x5x92.5kg
הרגיש כמו טון אחרי שבוע חופש..
Walking lunges - 2x30x20kg
Weighted Hypers - 3x10x10kg
Press - 1x6x40kg + 4x4x40kg
Weighted Dips - 3x8 - +6.25kg
Weighted pullups - 3x6 - +8.75kg
Chinups - 1x8
Bent over reversed flyes - 3x15x2.5kg
AB Wheel - 3x12 + 15 seconds L-sit after every set​

עדכונים:
שלישי שעבר-

Trap bar jump - 4x5x50kg
Hang Clean - 3x5x50kg
Deadlift - 3x5x120kg + 1x15x127.5kg
Bench Press - 1x8x72.5kg + 4x5x77.5kg
French Press - 3x8x27.5kg
APU - 4x12​

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