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

Ponedeljek, 18.7.2016

8 x:

1A) Clean & squat - 2 x 5, 3, 4, 4 x 5 x / side (9, 12, 6 x 16 kg)

1B) Clean & press - 3, 5, 3, 4, 4 x 5 x / side (2 x 9, 6 x 12 kg)

Rest 30 secs

6 x:

2A) Single leg RDL - 8, 10, 8, 4 x 10 x / side (2 x 9, 4 x 12 kg)

2B) Row - 8, 10, 8, 4 x 10 x / side (2 x 9, 4 x 12 kg)

Rest 30 secs

10 x:

3A) Band assisted chin up - 3 x 

3B) Swing - 10 x / side (12 kg)

Rest 30 secs

Celotni trening = 1:02:13

Kumarice z grškim jogurtom, omleta s parmezanom

Kotlet in file, pražena zelenjava s sezamom

Beljakovinski sladoled - polovička, polovica ThinkThin bar

Torek, 19.7.2016

5 x (2 x 12/9 kg, 3 x 16/12 kg):

1A) Swing - 15 x

1B) Sprinter start with knee up - 10 x / side

1C) Swing - 15 x

1D) Tactical lunges - 10 x / side

1E) Swing - 15 x

1F) CG pushups - 8 x

1G) Swing - 15 x

1H) Row - 10 x / side

1I) Swing - 15 x

Celotni trening = 46:27

Omleta s parmezanom, kumarice s feto

Pražena zelenjava s svinjino

Beljakovinski arašidov cookie s čokolado, beljakovinski sladoled

Sreda, 20.7.2016

Brez treninga

Omleta s parmezanom, bučke na žaru s feto

Goveja juha z mesom, beljakovinski arašidov cookie s čokolado

Pršut, piščančja prsa, sir, paprika

Beljakovinski sladoled

Četrtek, 21.7.2016

5 x: 
1A) TGU - 1, 2, 3, 4, 5 x / side (9 kg) 
Rest 30 secs 

6 x: 
2A) Goblet reverse lunge - 8, 10, 4 x 12 x / side (3 x 9 kg, 3 x 12 kg) 
2B) Push press - 4, 6 , 4 x 8 x / side (3 x 9 kg, 3 x 12 kg) 

4 x: 
3A) Band assisted pull up - 5 x 
3B) Stability ball jackknifes - 12 x 
3C) Close grip pushups - 8 x 
3D) Opposite hip touch - 20 x 

8 x: 
4A) Goblet squat (12 kg) - 20 secs / 10 secs rest 

Celotni trening = 58:19

Paradižnik, paprika, kumarica, Rio mare skuša na žaru, feta, olive

Bučkina zloženka s feto

Goveja juha z mesom, 2 oblačka s kremnim sirom

Petek, 22.7.2016

5 x (N = 5, 5, 6, 7, 8) (12 kg):
1A) Snatch - N x / side 
1B) Prisoner squat - 10 x 
1C) Snatch - N x / side 
1D) Pushups - 10 x 
1E) Snatch - N x / side 
1F) Sprinter start with knee up - 10 x / side 
1G) Snatch - N x / side 
1H) X-body mountain climber - 10 x / side 
1I) Snatch - N x / side 
1J) Squat jumps - 10 x 
1K) Snatch - N x / side 

Rest 1 minute

Celotni trening = 51:09

Jajčna omleta s parmezanom, kumarice s feto

Telečja jetrca s slanino, papriko, bučko in čebulo

Goveja juha z mesom, 2 oblačka s kremnim sirom (en s smetano)

Sobota, 23.7.2016

Pohorje - vzpon: 1:01:05

Paradižnik, paprika, bučka z žara, skuša, oljčno olje, kis

Pleskavica (1,5), solata (paradižnik, kumarica, čebula, feta, olive, oljčno olje, kis

Kavni smoothie (kava, 1/2 merice sirotke, led, glucommanan)

Oblaček s kremnim sirom

Nedelja, 24.7.2016

4 x (W/R = 30/10, 40/10, 2 x 50/10 seconds):

1) Prisoner squat

2) Lateral stepping pushup

3) Single leg hip raise (L/R)

4) Rolling plank

5) Sprinter start with knee up (L/R)

6) Hip thrusts

7) Single leg deadlift (L/R)

8) Pushup 

9) Lateral squat

Rest 1 minute

Celotni trening = 57:24

Bulletprof coffee

Omleta, kumarice s feto in oljčnim oljem

Shiratake z jajci in rdečim pestom

Egg drop soup, pol pleskavice, mascarpone mini cheesecakes