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