Školení
STREET LIFTING 1.2
Author: Yahir Lino

JUEVES

Začátek
Set 1
1 round
6
Platnost
x
30
kg
Weighted Pull Ups
rest after the set: 180 sek
Set 2
1 round
6
Platnost
x
30
kg
Weighted Pull Ups
rest after the set: 180 sek
Set 3
1 round
6
Platnost
x
30
kg
Weighted Pull Ups
rest after the set: 180 sek
Set 4
1 round
8
Platnost
x
25
kg
Chin-Ups
rest after the set: 180 sek
Set 5
1 round
8
Platnost
x
25
kg
Chin-Ups
rest after the set: 180 sek
Set 6
1 round
8
Platnost
x
25
kg
Chin-Ups
rest after the set: 180 sek
Set 7
1 round
9
Platnost
x
20
kg
Weighted Pull Ups
rest: 20 sek
10
Platnost
x
10
kg
Chin-Ups
rest: 20 sek
10
Platnost
Neutral-Grip Pull Ups
rest after the set: 180 sek
Set 8
1 round
9
Platnost
x
20
kg
Weighted Pull Ups
rest: 20 sek
10
Platnost
x
10
kg
Chin-Ups
rest: 20 sek
10
Platnost
Neutral-Grip Pull Ups
rest after the set: 180 sek
Set 9
1 round
9
Platnost
x
20
kg
Weighted Pull Ups
rest: 20 sek
10
Platnost
x
10
kg
Chin-Ups
rest: 20 sek
10
Platnost
Neutral-Grip Pull Ups
rest after the set: 180 sek
Set 10
1 round
8
Platnost
ASSISTED ONE ARM PULL UP (G)
rest: 20 sek
5
Platnost
Vytahování na jedné straně (jakýkoli kvalita na každé paži)
rest after the set: 180 sek
Set 11
1 round
8
Platnost
ASSISTED ONE ARM PULL UP (G)
rest: 20 sek
5
Platnost
Vytahování na jedné straně (jakýkoli kvalita na každé paži)
rest after the set: 180 sek
Set 12
Drop set
9
Platnost
x
70
kg
Bent Over Barbell Row
rest: 20 sek
9
Platnost
x
27
kg
Straight-Arm Pulldown
rest: 20 sek
9
Platnost
x
35
kg
Face Pull
rest: 20 sek
Set 13
Drop set
9
Platnost
x
70
kg
Bent Over Barbell Row
rest: 20 sek
9
Platnost
x
27
kg
Straight-Arm Pulldown
rest: 20 sek
9
Platnost
x
35
kg
Face Pull
rest: 20 sek
Set 14
1 round
6
Platnost
ICE CREAM MAKERS
rest: 20 sek
6
Platnost
Front lever raises
rest: 20 sek
8
Platnost
x
15
kg
Alternate Hammer Curl
rest after the set: 180 sek
Set 15
1 round
6
Platnost
ICE CREAM MAKERS
rest: 20 sek
6
Platnost
Front lever raises
rest: 20 sek
8
Platnost
x
15
kg
Alternate Hammer Curl
rest after the set: 180 sek
Set 16
1 round
10
Platnost
x
50
kg
Bent Over One-Arm Long Bar Row
rest: 20 sek
10
Platnost
x
18
kg
Preacher Curl
rest: 20 sek
10
Platnost
x
50
kg
Hyperextensions
rest after the set: 180 sek
Set 17
1 round
10
Platnost
x
50
kg
Bent Over One-Arm Long Bar Row
rest: 20 sek
10
Platnost
x
18
kg
Preacher Curl
rest: 20 sek
10
Platnost
x
50
kg
Hyperextensions
rest after the set: 180 sek
Set 18
1 round
15
Platnost
x
20
kg
Palms-Down Wrist Curl Over A Bench
rest: 20 sek
15
Platnost
x
20
kg
Palms-Up Barbell Wrist Curl Over A Bench
rest: 20 sek
15
Platnost
x
15
kg
Dumbbell Lying Supination
rest after the set: 180 sek
Set 19
1 round
15
Platnost
x
20
kg
Palms-Down Wrist Curl Over A Bench
rest: 20 sek
15
Platnost
x
20
kg
Palms-Up Barbell Wrist Curl Over A Bench
rest: 20 sek
15
Platnost
x
15
kg
Dumbbell Lying Supination
rest after the set: 180 sek
Set 20
1 round
10
Platnost
Zvyšování ploché nohy na baru v svěráku (prsty na dotek bar).
rest: 20 sek
10
Platnost
Ab Roller
rest: 20 sek
max
sek
x
5
kg
L-sit on parallel bars
rest after the set: 180 sek
Set 21
1 round
10
Platnost
Zvyšování ploché nohy na baru v svěráku (prsty na dotek bar).
rest: 20 sek
10
Platnost
Ab Roller
rest: 20 sek
max
sek
x
5
kg
L-sit on parallel bars
rest after the set: 180 sek
Poslat