Tegnap…

Clubbell @ 9kg
5×25/25 reps L,R
Killer rope curl @24kg
5×10
BUP @16 kg
5×3 reps L
Snatch @ 16kg
5×10 reps L

Clubbell és kettlebell…

BUP @ 16kg
10 x 3 reps l,r
Clubbell swipe @ 2*8kg
10 x 25 reps

Szerda…

Clubbell @ 8kg “csuklóforgatás”
5×10/10 reps
Gripper 150 lb

Hétfő…

Clubbell @ 8kg “csuklóforgatás”
4×10/10 reps
Gripper 150 lb,powerball felváltva 5 kör
Clubbell @ 8 kg grip hammer/inverse hammer
3×3/3 reps
Gripper 150 lb

Gripper

Tépés gyakorlás max felett…
Gripper 150 lb
8×3/3 reps
Tépés gyakorlás max alatt…
Gripper 150 lb
5×5/5 reps
“10 Ft trükk”-5×1/1 reps
Clubbell swipe @8kg
2×15/15 reps

Gripper létra…

Clubbell @ 8 kg grip hammer/inverse hammer
5×3/3 reps l,r
Clubell swipe @ 8kg
3×15/15 reps l,r
Gripper 150 lb
2 x 1-2-3-4-5 létra
Tépés
1×120 lap
1×120 lap

…és este eltéptem egy pakli magyar kártyát..:)

Gripper és clubbell…

Gripper 150 lb
8×3/3 reps l,r
Clubbell @ 8 kg grip hammer/inverse hammer
3×3/3 reps l,r
Clubbell @ 8 kg shield cast
4×10/10 reps l,r
Gripper 150 lb
10×3/3 reps l,r
Gripper 150 lb
3×8/8 reps l,r

Clubell és gripper…

Clubell shield cast @ 8kg
4×10/10 reps l,r
Clubbell @ 8 kg grip hammer/inverse hammer
1×5/5 reps l,r
Clubell swipe @ 8kg
2×20/20 reps l,r
Gripper 150 lb ,amennyi jól esett…:)

Gripper munka…

Gripper 150 lb
15×5/5 reps l,r
Powerball
Clubbell @ 8 kg grip hammer/inverse hammer
2×5/5 reps l,r
Clubbell swipe @8kg
1×20/20 reps l,r
Tépésgyakorlás max alatt…

Gripper munka…

Powerball
Clubbell @ 8 kg grip hammer/inverse hammer
3x 5,5 reps l,r
Clubbell swipe @ 8kg
3×20/20 reps l,r
Gripper 150 lb
5×5/5 reps l,r
Gripper “10 Ft trükk”
4×1/1 reps l,r
Gripper 150 lb
3×8/8 reps l,r
Powerball
Tépés gyakorlás max alatt