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