Ondrovo log

Co jsi dnes cvičil(a) TY?
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ondra92
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Joined: Thu 28. May 2015 11:25:06

Ondrovo log

Post by ondra92 » Thu 28. May 2015 11:35:40

Aktuální plán:

2-3x týdně:

Trénink A -
A Power Clean 5x3 (60, 65, 70, 72.5, 72.5 kg)
B Hang Clean 5x5
C Benchpress 5x10
D1 Pull ups 4xmax
D2 Dips 4x10

Trénink B -
A Deadlift 5x3
B Squat 5x5 (90, 100, 110, 120, 130 kg)
C Military Press 5x10 (40, 40, 45, 50, 50 kg)
D1 Pull ups 4xmax
D2 Dips 4x10

Ve dnech, kdy cvičim doma na terase

A1 Kettlebell Swing 20x30s (20 kg KB)
A2 Pauza 20x30s
B1 Pistol Squat 5x5 (20 kg KB)
B2 Single Leg Deadlift 5x5 (12 kg KB)

3-4x týdně - ranní běh 4km

Cíl:
Dostat se na Powerclean na 100 kg bez opasku, dostat se na 12% BF.

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ondra92
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Joined: Thu 28. May 2015 11:25:06

28.5.15

Post by ondra92 » Thu 28. May 2015 16:04:07

28.5.2015

rozcvička: The Agile 8

A1 KB Swing 10 x 30s x 20kg
A2 Pauza

B KB Swing jednoruč 10 x 5 x 20kg

C Pistol Squat 5 x 3 x 20kg

http://s13.postimg.org/rk9guh46v/Nov_ra ... _zek_4.png

D1 Švihadlo 15 x 30s
D2 Pauza 15 x 30s

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PM
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Joined: Mon 25. May 2015 13:29:01
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Re: Ondrovo log

Post by PM » Thu 28. May 2015 16:18:52

Vítej na fóru, Ondro! Zdar a sílu!
Pavel Macek

Master StrongFirst Instructor | šéfinstruktor KB5

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ondra92
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Re: Ondrovo log

Post by ondra92 » Sat 30. May 2015 18:22:32

30.5.

A Power Clean 4x3 (60, 65, 70, 72,5) + 1 opakování 75, 1 opakování 80 kg
B Hang Clean 5x5 (50, 55, 55, 55, 55)
C Benchpress 5x5 (60, 70, 70, 75, 80)
D1 Pull ups 4x5
D2 Dips 4x10
E Dragon Flag

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