7 ott 2014 - O.H. PRESS / ROW
------------------------------------------------------------------------------------------------------------------------------------------ # O.H. PRESS /superset/ ROW ------------------------------------------------ bomber barbell - kg x set x (press + row) ------------------------------------------------ 15 x 5s x (10 + 20) ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
9 ott 2014 --- OH press - Row - SQUAT - O.H. Press/Row - Trazioni - Running
-------------------------------------------------------------------------------------------------------------------------------------------------------------- # O.H. PRESS ------------------------------------------------ bomber barbell ------------------------------------------------ 15 x 10r x 3s - rec 1 min ------------------------------------------------ ------------------------------------rest 5 min------------------------------------------------------------------------------------------ # ROW ------------------------------------------------ bomber barbell ------------------------------------------------ 25 x 20r x 3s - rec 1 min ------------------------------------------------ ------------------------------------rest 5 min------------------------------------------------------------------------------------------ # SQUAT ------------------------------------------------ 20 x 10 -----------------------------------rec 2 min 30 x 10 -----------------------------------rec 2 min 40 x 10 ------------------------------------------------ ------------------------------------rest 5 min------------------------------------------------------------------------------------------ # O.H. PRESS /superset/ ROW ------------------------------------------------ bomber barbell - kg x set x (press + row) ------------------------------------------------ 25 x 1s x (5 + 10) ------------------------------------------------ ------------------------------------rest 5 min------------------------------------------------------------------------------------------- # TRAZIONI sbarra ------------------------------------------------ bw x 5r x 3s ------------------------------------------------ ----------------------------------rest 30 min------------------------------------------------------------------------------------------- # RUNNING ------------------------------------------------ - corsa blanda x 15 minuti ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
10 ott 2014 --- OH press - Row - BENCH PRESS - O.H. Press/Row - Trazioni
------------------------------------------------------------------------------------------------------------------------------------------------------------------------ # O.H. PRESS ------------------------------------------------ bomber barbell ------------------------------------------------ 25 x 5r x 5s - rec 1 min ------------------------------------------------ -------------------------------------rest 3 min------------------------------------------------------------------------------------------ # ROW ------------------------------------------------ bomber barbell ------------------------------------------------ 25 x 20r x 3s - rec 1 min ------------------------------------------------ -------------------------------------rest 5 min------------------------------------------------------------------------------------------ # BENCH PRESS ------------------------------------------------ 20 x 10 -----------------------------------rec 2 min 30 x 10 -----------------------------------rec 2 min 40 x 10 -----------------------------------rec 2 min 50 x 1r x 5s - rec 1 min ------------------------------------------------ -------------------------------------rest 5 min------------------------------------------------------------------------------------------ # O.H. PRESS /superset/ ROW ------------------------------------------------ bomber barbell - kg x set x (press) + (row) ------------------------------------------------ 25 x 2s x (5 + 10) - rec 1 min ------------------------------------------------ -------------------------------------rest 5 min------------------------------------------------------------------------------------------- # TRAZIONI sbarra ------------------------------------------------ bw x 6r x 1s ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
12 ott 2014 --- Running - Mezzo Stacco - Stacco al ginocchio - DEADLIFT - Trazioni - Treadmill
----------------------------------------------------------------------------------------------------------------------------------------------------------------- # MEZZO STACCO (dalla TTA al lockout) ------------------------------------------------ 50 x 5r x 5s - rec 1 min ------------------------------------------------ ------------------------------------rest 3 min------------------------------------------------------------------------------------------ # STACCO al ginocchio (da terra alla TTA) ------------------------------------------------ 50 x 3r x 5s - rec 1 min ------------------------------------------------ ------------------------------------rest 3 min------------------------------------------------------------------------------------------ # DEADLIFT ------------------------------------------------ 50 x 1r x 5s - rec 1 min ------------------------------------------------ ------------------------------------rest 5 min------------------------------------------------------------------------------------------- # TRAZIONI sbarra ------------------------------------------------ bw x 8r x 1s ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
13 ott 2014 --- OH press - Row - BENCH PRESS - O.H. Press/Row - Trazioni
----------------------------------------------------------------------------------------------------------------------------------------------------------------- # O.H. PRESS ------------------------------------------------ bomber barbell ------------------------------------------------ 25 x 5r x 5s - rec 1 min ------------------------------------------------ ------------------------------------rest 3 min------------------------------------------------------------------------------------------ # ROW ------------------------------------------------ bomber barbell ------------------------------------------------ 25 x 20r x 3s - rec 1 min ------------------------------------------------ ------------------------------------rest 3 min------------------------------------------------------------------------------------------ # BENCH PRESS ------------------------------------------------ 20 x 10 -----------------------------------rec 2 min 30 x 10 -----------------------------------rec 2 min 40 x 10 -----------------------------------rec 2 min 50 x 1r x 5s - rec 1 min ------------------------------------------------ ------------------------------------rest 3 min------------------------------------------------------------------------------------------ # O.H. PRESS /superset/ ROW ------------------------------------------------ bomber barbell - kg x set x (press) + (row) ------------------------------------------------ 25 x 3s x (5 + 10) - rec 1 min ------------------------------------------------ ------------------------------------rest 3 min------------------------------------------------------------------------------------------- # TRAZIONI sbarra ------------------------------------------------ bw x 4r x 1s ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
15 ott 2014 --- OH press - Row - SQUAT - O.H. Press/Row - Trazioni
--------------------------------------------------------------------------------------------------------------------------------------------------------- # O.H. PRESS ------------------------------------------------ bomber barbell ------------------------------------------------ 25 x 5r x 5s - rec 1 min ------------------------------------------------ ------------------------------------rest 2 min------------------------------------------------------------------------------------------ # ROW ------------------------------------------------ bomber barbell ------------------------------------------------ 25 x 20r x 3s - rec 1 min ------------------------------------------------ ------------------------------------rest 2 min------------------------------------------------------------------------------------------ # SQUAT ------------------------------------------------ 20 x 10 -----------------------------------rec 2 min 30 x 10 -----------------------------------rec 2 min 40 x 10 -----------------------------------rec 2 min 50 x 1r x 5s - rec 1 min ------------------------------------------------ ------------------------------------rest 2 min------------------------------------------------------------------------------------------ # O.H. PRESS /superset/ ROW ------------------------------------------------ bomber barbell - kg x set x (press) + (row) ------------------------------------------------ 25 x 3s x (5 + 10) - rec 1 min ------------------------------------------------ ------------------------------------rest 2 min------------------------------------------------------------------------------------------- # TRAZIONI sbarra ------------------------------------------------ bw x 5r x 2s - rec 1 min ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
17 ott 2014 --- OH press - Row - BENCH PRESS - O.H. Press/Row - Trazioni - Treadmill
---------------------------------------------------------------------------------------------------------------------------------------------------------- # O.H. PRESS ------------------------------------------------ bomber barbell ------------------------------------------------ 25 x 5r x 5s - rec 1 min ------------------------------------------------ ------------------------------------rest 2 min------------------------------------------------------------------------------------------ # ROW ------------------------------------------------ bomber barbell ------------------------------------------------ 25 x 10r x 5s - rec 1 min ------------------------------------------------ ------------------------------------rest 2 min------------------------------------------------------------------------------------------ # BENCH PRESS ------------------------------------------------ 20 x 10 -----------------------------------rec 2 min 30 x 10 -----------------------------------rec 2 min 40 x 10 -----------------------------------rec 2 min 50 x 1r x 5s - rec 1 min -----------------------------------rec 2 min 60 x 1r x 5s - rec 1 min ------------------------------------------------ ------------------------------------rest 2 min------------------------------------------------------------------------------------------ # O.H. PRESS /superset/ ROW ------------------------------------------------ bomber barbell - kg x set x (press) + (row) ------------------------------------------------ 25 x 3s x (5 + 10) - rec 1 min ------------------------------------------------ ------------------------------------rest 3 min------------------------------------------------------------------------------------------- # TRAZIONI sbarra ------------------------------------------------ bw x 5r x 1s ------------------------------------------------ -----------------------------------rest 10 min------------------------------------------------------------------------------------------- # TREADMILL (tot. 15 minuti) ------------------------------------------------ - 8 km/h x 5 minuti x 10 % ----------------------------------- - 6 km/h x 5 minuti x 10 % ----------------------------------- - 8 km/h x 5 minuti ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
18 ott 2014 --- Mezzo Stacco - Stacco al ginocchio - DEADLIFT - Treadmill
---------------------------------------------------------------------------------------------------------------------------------------------------------- # MEZZO STACCO (dalla TTA al lockout) ------------------------------------------------ 50 x 5r x 5s - rec 1 min ------------------------------------------------ ------------------------------------rest 3 min------------------------------------------------------------------------------------------ # STACCO al ginocchio (da terra alla TTA) ------------------------------------------------ 70 x 3r x 5s - rec 1 min ------------------------------------------------ ------------------------------------rest 3 min------------------------------------------------------------------------------------------ # DEADLIFT ------------------------------------------------ 90 x 1r x 5s - rec 1 min ------------------------------------------------ -----------------------------------rest 10 min------------------------------------------------------------------------------------------- # TREADMILL (tot. 15 minuti) ------------------------------------------------ - 8 km/h x 5 minuti ----------------------------------- - 8 km/h x 5 minuti x 10 % ----------------------------------- - 8 km/h x 5 minuti ------------------------------------------------ ---------------------------------------------------------------------------------------------------------------------------------------------------------- |
19 ott 2014 --- OH press - Row - SQUAT - O.H. Press/Row - Running
---------------------------------------------------------------------------------------------------------------------------------------------------------- # O.H. PRESS ------------------------------------------------ bomber barbell ------------------------------------------------ 25 x 5r x 5s - rec 1 min ------------------------------------------------ ------------------------------------rest 2 min------------------------------------------------------------------------------------------ # ROW ------------------------------------------------ bomber barbell ------------------------------------------------ 25 x 10r x 5s - rec 1 min ------------------------------------------------ ------------------------------------rest 2 min------------------------------------------------------------------------------------------ # SQUAT ------------------------------------------------ 20 x 10 -----------------------------------rec 2 min 30 x 10 -----------------------------------rec 2 min 40 x 10 -----------------------------------rec 2 min 50 x 1r x 5s - rec 1 min -----------------------------------rec 2 min 60 x 1r x 5s - rec 1 min ------------------------------------------------ ------------------------------------rest 2 min------------------------------------------------------------------------------------------ # O.H. PRESS /superset/ ROW ------------------------------------------------ bomber barbell - kg x set x (press) + (row) ------------------------------------------------ 25 x 5s x (5 + 10) - rec 1 min ------------------------------------------------ ------------------------------------rest 30 min------------------------------------------------------------------------------------------- # RUNNING ------------------------------------------------ - corsa blanda x 25 minuti ------------------------------------------------ ---------------------------------------------------------------------------------------------------------------------------------------------------------- |
20 ott 2014 --- Running - Treadmill
---------------------------------------------------------------------------------------------------------------------------------------------------------- # RUNNING ------------------------------------------------ - corsa blanda x 25 minuti ------------------------------------------------ ------------------------------------rest 15 min------------------------------------------------------------------------------------------ # TREADMILL (tot. 15 minuti) ------------------------------------------------ - 8 km/h x 5 minuti x 10 % ----------------------------------- - 6 km/h x 5 minuti x 10 % ----------------------------------- - 8 km/h x 5 minuti ------------------------------------------------ ---------------------------------------------------------------------------------------------------------------------------------------------------------- |
21 ott 2014 --- OH press - Row - BENCH PRESS - Treadmill
---------------------------------------------------------------------------------------------------------------------------------------------------------- # O.H. PRESS ------------------------------------------------ bomber barbell ------------------------------------------------ 25 x 5r x 5s - rec 1 min ------------------------------------------------ ------------------------------------rest 2 min------------------------------------------------------------------------------------------ # ROW ------------------------------------------------ bomber barbell ------------------------------------------------ 25 x 10r x 5s - rec 1 min ------------------------------------------------ ------------------------------------rest 2 min------------------------------------------------------------------------------------------ # BENCH PRESS ------------------------------------------------ 20 x 10 -----------------------------------rec 2 min 30 x 10 -----------------------------------rec 2 min 40 x 10 -----------------------------------rec 2 min 50 x 1r x 5s - rec 1 min -----------------------------------rec 2 min 60 x 1r x 5s - rec 1 min -----------------------------------rec 2 min 70 x 1r x 5s - rec 1 min ------------------------------------------------ -----------------------------------rest 15 min------------------------------------------------------------------------------------------- # TREADMILL (tot. 15 minuti) ------------------------------------------------ - 8 km/h x 5 minuti ----------------------------------- - 8 km/h x 5 minuti x 10 % ----------------------------------- - 8 km/h x 5 minuti ------------------------------------------------ ---------------------------------------------------------------------------------------------------------------------------------------------------------- |
22 ott 2014 --- SQUAT - DEADLIFT - Treadmill
---------------------------------------------------------------------------------------------------------------------------------------------------------- # SQUAT ------------------------------------------------ 20 x 10 -----------------------------------rec 2 min 30 x 10 -----------------------------------rec 2 min 40 x 10 -----------------------------------rec 2 min 50 x 1 -----------------------------------rec 2 min 60 x 1 -----------------------------------rec 2 min 70 x 1r x 10s - rec 1 min ------------------------------------------------ ------------------------------------rest 5 min------------------------------------------------------------------------------------------ # DEADLIFT ------------------------------------------------ 50 x 3 -----------------------------------rec 2 min 70 x 2 -----------------------------------rec 2 min 90 x 1r x 10s - rec 1 min ------------------------------------------------ -----------------------------------rest 10 min------------------------------------------------------------------------------------------- # TREADMILL (tot. 25 minuti) ------------------------------------------------ - 8 km/h x 5 minuti ----------------------------------- - 8 km/h x 5 minuti x 10 % ----------------------------------- - 8 km/h x 15 minuti ------------------------------------------------ ---------------------------------------------------------------------------------------------------------------------------------------------------------- |
23 ott 2014 --- Row - BENCH PRESS - Press
---------------------------------------------------------------------------------------------------------------------------------------------------------- # ROW ------------------------------------------------ bomber barbell ------------------------------------------------ 25 x 10r x 5s - rec 1 min ------------------------------------------------ ------------------------------------rest 3 min------------------------------------------------------------------------------------------ # BENCH PRESS ------------------------------------------------ 20 x 10 -----------------------------------rec 2 min 30 x 10 -----------------------------------rec 2 min 40 x 10 -----------------------------------rec 2 min 50 x 1 -----------------------------------rec 2 min 60 x 1 -----------------------------------rec 2 min 70 x 1r x 10s - rec 1 min ------------------------------------------------ ------------------------------------rest 3 min------------------------------------------------------------------------------------------ # O.H. PRESS ------------------------------------------------ bomber barbell ------------------------------------------------ 25 x 5r x 5s - rec 1 min ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
24 ott 2014 --- ROW - PRESS
---------------------------------------------------------------------------------------------------------------------------------------------------------- # ROW ------------------------------------------------ bomber barbell ------------------------------------------------ 25 x 10r x 10s - rec 1 min ------------------------------------------------ ------------------------------------rest 3 min------------------------------------------------------------------------------------------ # O.H. PRESS ------------------------------------------------ bomber barbell ------------------------------------------------ 25 x 5r x 10s - rec 1 min ------------------------------------------------ ---------------------------------------------------------------------------------------------------------------------------------------------------------- |
27 ott 2014 --- SQUAT - DEADLIFT - Treadmill
---------------------------------------------------------------------------------------------------------------------------------------------------------- # SQUAT ------------------------------------------------ 20 x 10 -----------------------------------rec 2 min 30 x 10 -----------------------------------rec 2 min 40 x 10 -----------------------------------rec 2 min 50 x 1 -----------------------------------rec 2 min 60 x 1 -----------------------------------rec 2 min 70 x 1 -----------------------------------rec 2 min 72 x 1r x 10s - rec 1 min ------------------------------------------------ ------------------------------------rest 5 min------------------------------------------------------------------------------------------ # DEADLIFT ------------------------------------------------ 50 x 1 -----------------------------------rec 2 min 70 x 1 -----------------------------------rec 2 min 90 x 1 -----------------------------------rec 2 min 92 x 1r x 10s - rec 1 min ------------------------------------------------ -----------------------------------rest 20 min------------------------------------------------------------------------------------------- # TREADMILL (tot. 20 minuti) ------------------------------------------------ - 8 km/h x 5 minuti ----------------------------------- - 8 km/h x 5 minuti x 10 % ----------------------------------- - 8 km/h x 10 minuti ------------------------------------------------ ---------------------------------------------------------------------------------------------------------------------------------------------------------- |
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