Sobota, 11.6.2016
9 x:
1A) Double lunge - 4 x (9 kg, 12 kg, 16 kg, 6 x 20 kg)
Rest 90 secs
9 x:
2A) Single leg deadlift - 4 x / side (9 kg, 12 kg, 16 kg, 6 x 20 kg)
2B) Racked squat - 4 x / side (9 kg, 12 kg, 16 kg, 6 x 20 kg)
Rest 90 secs
6 x:
3A) Straight arm sit - 4 x (16 kg)
3B) Swing - 10 x / side (16 kg)
Rest 60 secs
Celotni trening = 1:07:52
Piknik za Živin rojstni dan: pleskavica, čevapčiči, piščančji ražnjiči, grška solata, zelena solata, ajvar
Kos in pol rojstnodnevne torte
Pleskavica, piščančji ražnjič, paradižnik
Nedelja, 12.6.2016
5 x:
1A) Squat - 25 x
1B) Mini band quadrupped kickbacks - 10 x / side
1C) Squat - 25 x
Rest 60 secs
5 x:
2A) Single leg hip thrusts - 10 x / side
2B) Side lying clam raise - 10 x / side
2C) Single leg hip thrusts - 10 x / side
Rest 60 secs
5 x:
3A) Reverse hypers - 20 x
3B) Side lying hip raises - 10 x / side
Rest 30 secs
Celotni trening = 1:00:28
Zelenjavna juha, 1,5 pleskavica, solata (kristalka, korenček, paradižnik, mlada čebula) z jajcem in prelivom iz oljčnega olja
LC kruh, pršut, sir, kumarice z grškim jogurtom
Beljakovinski sladoled
Ponedeljek, 13.6.2016
6 x:
1A) Suitcase row - 8, 10, 4 x 12 x / side (3 x 9 kg, 3 x 12 kg)
1B) Clean & press - 6, 8, 10, 3 x 12 x / side (9 kg)
Rest 60 secs
6 x:
2A) Snatch - 6, 8, 10, 3 x 12 x / side (12 kg)
2B) Narrow pushups - 6, 8, 10, 3 x 12 x
Rest 60 secs
6 x:
3A) Windmill - 4, 2 x 6, 3 x 8 x / side (9 kg)
3B) Sit & press - 6, 8, 10, 3 x 12 x (12 kg)
Rest 60 secs
Celotni trening = 1:05:02
MyProtein Recovety XS bar
Polnjena paprika, solata
Pol krožnika juhe z zelenjavo, trdo kuhano jajce
Beljakovinski sladoled
Torek, 14.6.2016
10 x:
1A) Squat - 30 x
1B) Hip thrusts - 30 x
1C) Side lying hip raise - 10 x / side
1D) BG split squat - 10 x / side
Rest 60 secs
Celotni trening = 1:04:36
Carbrite bar
Goveja juha, kuhana govedina v solati
Arašidi
Cake in a mug z borovnicami in sladko smetano
Sreda, 15.6.2016
6 x:
1A) Double lunge - 4, 6, 4 x 8 x (3 x 9 kg, 3 x 12 kg)
Rest 30 secs
6 x:
2A) Single leg deadlift - 4, 6, 4 x 8 x / side (3 x 9 kg, 3 x 12 kg)
2B) Racked squat - 4, 6, 4 x 8 x x / side (3 x 9 kg, 3 x 12 kg)
Rest 30 secs
6 x:
3A) Straight arm sit - 4, 6, 4 x 8 x (3 x 9 kg, 3 x 12 kg)
3B) Swing - 10 x / side (12 kg)
Rest 60 secs
Celotni trening = 58:43
MyProtein Recovety XS bar
Polnjena paprika, solata
LCHF vafelj s sladoledom in sladko smetano
Četrtek, 16.6.2016
6 x:
1A) Suitcase row - 8, 10, 4 x 12 x / side (3 x 9 kg, 3 x 12 kg)
1B) Clean & press - 6, 8, 10, 3 x 12 x / side (9 kg)
Rest 60 secs
6 x:
2A) Snatch - 6, 8, 10, 3 x 12 x / side (12 kg)
2B) Narrow pushups - 6, 8, 10, 3 x 12 x
Rest 60 secs
6 x:
3A) Windmill - 4, 2 x 6, 3 x 8 x / side (9 kg)
3B) Sit & press - 6, 8, 10, 3 x 12 x (12 kg)
Rest 60 secs
Celotni trening = 1:05:36
Paradižnik, kumarica, avokado, čebula, losos, oljčno olje, beli balzamični kis
Pikantni zoodli s hrustljavim tofujem
Polovička polnjene paprike (ostanek)
Beljakovinski sladoled
Petek, 17.6.2016
2 x:
1A) Squat with T squeeze - 20 x
1B) Hip bridge - 20 x
1C) T pushups - 5 x / side
1D) Duck unders - 20 x
Rest 30 secs
6 x:
2A) Single leg walkout to pushup - 5 x / side
2B) Plank to pushup - 10 x / side
2C) Sprinter start with knee up - 20 x / side
2D) Band assisted chin up - 5 x
2E) Y squats - 20 x
Rest 60 secs
Celotni trening = 1:05:38
Goveja juha, omleta s parmezanom
LCHF vafelj s sladoledom
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