scop: overall progress
training approach: workoutz
3 split workoutz
1 light weight circuit
+ alergari/inot/antrenamente indoor outdoor - in functie de mood
Chest and back
Tractiuni la helcometru priza neutra
Ramat alternativ cu gantere
Bench press
Impins de la 45
Pull overs
Legz:
Plate walking lunge
Front Squatz
Indreptari
Extensia spatelui
Hanging leg raises
Umeri, biceps, triceps
Clean jerk
Ridicari frontale cu ez
Face pulls
Pronated bicep curls
Skull crusher
Light weight circuit complexe.
Incep cu bara dreapta (10-13 kg)
Stiff leg dl (snatch grip)
OH Squatz (over head)
Ramat
Power clean push press
LATER EDIT: push back (adica flotari la perete)
LATER EDIT: push back (adica flotari la perete)
X 8-10 - pauza 30 sec intre circuite
Extra:
2-3 /sapt x bazin
ceva antrenamente freestyle/outdoors/bodyweight
alergari
enjoy!
next: Luna mai e pentru circuite full body
