Kak se je jedlo in migalo - november 2016, 4. teden

Ponedeljek, 21.11.2016

6 x:

1A) Double lunge - 6 x, 5 x 8 x (3 x 9 kg, 3 x 12 kg)

Rest 60 secs

6 x:

2A) Single leg deadlift - 6 x, 5 x 8 x (2 x 9 kg, 12 kg, 3 x 16 kg)

2B) Racked squat - 6 x, 8 x, 10 x,  3 x 12 x  (3 x 9 kg, 3 x 12 kg)

Rest 60 secs

3 x:

3A) Hip thrusts - 50 x (miniband)

3B) Hip abduction - 30 x (miniband)

Rest 60 secs

Celotni trening = 1:04:41

Torek, 22.11.2016

Brez treninga

Sreda, 23.11.2016

8 x:

1A) Suitcase row - 6 x (9, 2 x 12, 5 x 16 kg)

1B) Clean & press - 6 x (3 x 9, 5 x 12 kg)

Rest 90 secs

8 x:

2A) Snatch - 6 x (9, 2 x 12, 5 x 16 kg)

2B) Narrow grip pushup - 4, 6, 8, 5 x 10 x

Rest 90 secs

8 x:

3A) Windmill - 6 x (2 x 9, 5 x 12 kg)

3B) Sit & press - 6 x (9, 2 x 12, 5 x 16 kg)

Rest 60 secs

Celotni trening = 1:20:55

Beljakovinski puding s chia semeni in smetano

Četrtek, 24.11.2016

6 x:

1A) Double lunge - 6 x, 5 x 8 x (3 x 9 kg, 3 x 12 kg)

Rest 60 secs

6 x:

2A) Single leg deadlift - 6 x, 5 x 8 x (2 x 9 kg, 12 kg, 3 x 16 kg)

2B) Racked squat - 6 x, 8 x, 10 x,  3 x 12 x  (3 x 9 kg, 3 x 12 kg)

Rest 60 secs

5 x:

3A) Hip thrusts - 30 x (miniband)

3B) Clam raise - 15 x (miniband)

Rest 45 secs

Celotni trening = 1:08:42

MyProtein Huricane XS bar

Pohorski lonec (isto kot v sredo)

Narastek iz buče z makom

Petek, 25.11.2016

Brez treninga

Goveja juha z zelenjavo

Slivov cmok

Q burger, kozarec vina

Kuhano vino (3)

Sobota, 26.11.2016

Brez treninga

Goveja juha z zelenjavo

Beljakovinski chia puding

Dva kosa domače pice, deci belega vina

Nedelja, 27.11.2016

9 x:

1A) Row - 6 x (9, 2 x 12, 6 x 16 kg)

1B) Half kneeling overhead press - 6 x (3 x 9, 6 x 12 kg)

Rest 60 secs

9 x:

2A) Pushup - 4, 6, 8, 6 x 10 x

2B) Clean & press - 6 x (3 x 9 kg, 6 x 12 kg)

Rest 60 secs

9 x:

3B) Snatch - 6 x (9 kg, 2 x 12 kg, 6 x 16 kg)

Rest 60 secs

Celotni trening = 1:11:09

Polenta, grški jogurt, whey

Goveja juha, pečena rebrca, radič s paradižnikom, jabolčna torta, deci rdečega vina

Pol kosa kruha z zelenjavno poliko, pol kakija

Probody kruh z maslom in tatarskim biftekom

Kak se je jedlo in migalo - november 2016, 3. teden

Ponedeljek, 14.11.2016

5 x:

1A) Double lunge - 6, 8, 10, 2 x 12 x (9 kg)

Rest 30 secs

5 x:

2A) Single leg deadlift - 8, 10, 3 x 12 x  (3 x 9 kg, 2 x 12 kg)

2B) Racked squat - 8, 10, 3 x 12 x  (3 x 9 kg, 2 x 12 kg)

Rest 30 secs

2 x:

3A) Straight arm sit up - 8 x (12 kg)

3B) Hip thrusts - 50 x (miniband)

Rest 60 secs

3 x:

4A) Straight leg kickbacks - 12 x (miniband)

Celotni trening = 1:01:38

Pečena prosena kaša, grški jogurt

Korenčkova juha, jajca, vaflji, skinny cookie

Jota s prekajenim mesom

Topli sendvič

Hrustavčkek iz črne čokolade

Torek, 15.11.2016

Brez treninga

LC vafelj, grški jogurt

Solata s skušo in jajci

Jota

Korenčkova juha, omleta s parmezanom

Hrustavčkek iz črne čokolade

Sreda, 16.11.2016

6 x:

1A) Suitcase row - 8, 10, 4 x 12 x (3 x 9 kg, 3 x 12 kg)

1B) Clean & press - 6, 8, 10, 3 x 12 x (9 kg)

Rest 60 secs

6 x:

2A) Snatch - 6, 8, 10, 3 x 12 x (9 kg, 5 x 12 kg)

2B) Narrow grip pushup - 6, 8, 10, 3 x 12 x

Rest 60 secs

6 x:

3A) Windmill - 4, 6, 4 x 8 x (3 x 9 kg, 3 x 12 kg)

3B) Sit & press - 8, 10, 4 x 12 x (3 x 9 kg, 3 x 12 kg)

Rest 60 secs

Celotni trening = 1:12:44

Pečena prosena kaša, grški jogurt

Ričet, skinny cookie

Ričet s prekajenim mesom

Kepica sladoleda

Pražen riž z jajci

Četrtek, 17.11.2016

5 x:

1A) Double lunge - 6, 8, 10, 2 x 12 x (9 kg)

Rest 30 secs

5 x:

2A) Single leg deadlift - 8, 10, 3 x 12 x  (3 x 9 kg, 2 x 12 kg)

2B) Racked squat - 8, 10, 3 x 12 x  (3 x 9 kg, 2 x 12 kg)

Rest 30 secs

3 x:

3A) Row - 12 x

3B) Lateral raise - 12 x

3C) Front raise - 12 x

3D) Overhead press - 12 x

3E) Upright row - 12 x

Rest 45 secs

Celotni trening = 1:08:56

Pečena ovsena kaša z jabolki, whey

Ohrovtova juha s fižolom in hrenovko, skinny cookie

Jetrca s slanino, papriko in čebulo

Beljakovinski chia puding s sladko smetano

Petek, 18.11.2016

Brez treninga

MyProtein pancake mix vaflji, grški jogurt

Ohrovtova juha s fižolom in hrenovko

Pica

Beljakovinski chia puding s sladko smetano

Sobota, 19.11.2016

2 x:

10 Push Ups / Rest 10 Secs

15 Burpees / Rest 20 Secs

20 Squats Thrusts / Rest 30 Secs

25 Y Squats / Rest 40 Secs

20 Squats Thrusts / Rest 30 Secs

15 Burpees / Rest 20 Secs

10 Push Ups / Rest 10 Secs

4 x:

12 Pushups

15 Overhead press

15 Lateral raise

15 Upright row

15 Row

Rest 60 secs

2 x:

10 Swings / Rest 10 Secs

20 Swings / Rest 20 Secs

30 Swings / Rest 30 Secs

40 Swings / Rest 40 Secs

30 Swings / Rest 30 Secs

20 Swings / Rest 20 Secs

10 Swings / Rest 10 Secs

Celotni trening = 1:08:23

Umešana jajca, kisle kumarice

Losos, pečen topinambur, šampinjoni in paprika

Krema iz mascarponeja in grškega jogurta z borovnicami

Ohrovtova juha s fižolom in hrenovko

Nedelja, 20.11.2016

8 x:

1A) Suitcase row - 6 x (9, 2 x 12, 5 x 16 kg)

1B) Clean & press - 6 x (3 x 9, 5 x 12 kg)

Rest 90 secs

8 x:

2A) Snatch - 6 x (9, 2 x 12, 5 x 16 kg)

2B) Narrow grip pushup - 4, 6, 8, 5 x 10 x

Rest 90 secs

8 x:

3A) Windmill - 6 x (2 x 9, 5 x 12 kg)

3B) Sit & press - 6 x (9, 2 x 12, 5 x 16 kg)

Rest 60 secs

Celotni trening = 1:16:20

Ovseni kosmiči s chia semeni in wheyem

Omleta s sladkim krompirjem, pišančjo bedrco in parmezanom

Kak se je jedlo in migalo - november 2016, 2. teden

Ponedeljek, 7.11.2016

Brez treninga

Torek, 8.11.2016

8 x:

1A) Double lunge - 6 x (9, 12, 6 x 16 kg)

Rest 90 secs

8 x:

2A) Single leg deadlift - 6 x (9, 12, 6 x 16 kg)

2B) Racked squat - 6 x (9, 12, 6 x 16 kg)

Rest 90 secs

3 x:

3A) Straight arm sit up - 6 x (12 kg)

Rest 60 secs

3 x:

4A) Hip thrusts - 50 x (miniband)

Rest 60 secs

Celotni trening = 1:10:18

Sreda, 9.11.2016

5 x:

1A) Suitcase row - 5, 10, 15, 3 x 20 x (9 kg)

1B) Clean & press - 5, 10, 15, 3 x 20 x (9 kg)

Rest 30 secs

5 x:

2A) Snatch - 5, 10, 15, 3 x 20 x (9 kg)

2B) Narrow grip pushup - 5, 10, 15, 3 x 20 x 

Rest 30 secs

5 x:

3A) Windmill - 4, 6, 8, 3 x 10 x (9 kg)

3B) Sit & press - 5, 10, 15, 3 x 20 x (9 kg)

Rest 30 secs

Celotni trening = 1:00:31

100 snatch test (12 kg) = 4:26

Pečeni ovseni kosmiči z borovnicami, whey

Pure pasta s pekočo omako z zelenjavo in sardinami

Sirovi tortelini v kremni omaki s piščancem

Beljakovinski puding s sladko smetano

Četrtek, 10.11.2016

Brez treninga

Petek, 11.11.2016

8 x:

1A) Double lunge - 6 x (9, 12, 6 x 16 kg)

Rest 90 secs

8 x:

2A) Single leg deadlift - 6 x (9, 12, 6 x 16 kg)

2B) Racked squat - 6 x (9, 12, 6 x 16 kg)

Rest 90 secs

3 x:

3A) Straight arm sit up - 6 x (12 kg)

3B) Hip thrusts - 50 x (miniband)

Rest 60 secs

Celotni trening = 1:15:10

Pečena ovsena kaša z jabolki, whey

Solata z jajci in skušo

Pražen riž z jajci in zelenjavo

Topli sendvič, jetrca, paprika

Jabolčni krofek

Sobota, 12.11.2016

Brez treninga

MyProtein pancake mix vaflji, grški jogurt

MyProtein pancake mix vaflji (na bazenu)

Piščančji paprikaš s Pure pasta

Medex ploščica

Ostanek od kosila, solata

Nedelja, 13.11.2016

6 x:

1A) Suitcase row - 8, 10, 4 x 12 x (3 x 9 kg, 3 x 12 kg)

1B) Clean & press - 6, 8, 10, 3 x 12 x (9 kg)

Rest 60 secs

6 x:

2A) Snatch - 6, 8, 10, 3 x 12 x (9 kg, 5 x 12 kg)

2B) Narrow grip pushup - 6, 8, 10, 3 x 12 x

Rest 60 secs

6 x:

3A) Windmill - 4, 6, 4 x 8 x (3 x 9 kg, 3 x 12 kg)

3B) Sit & press - 8, 10, 4 x 12 x (3 x 9 kg, 3 x 12 kg)

Rest 60 secs

Celotni trening = 1:08:24

Pečena prosena kaša z grškim jogurtom

Goveja juha z rezanci, pečena piščanečja prsa, dušeno rdeče zelje, radič, skutni zavitek

Ostanek rdečega zelja, piščančja bedra

Zavitek z bučo in makom