Trening
STREET LIFTING 1
Author: Yahir Lino

SABADO

Početak
Set 1
1 round
12
Valjanost
x
100
kg
Barbell Squat
rest after the set: 180 a
Set 2
1 round
12
Valjanost
x
100
kg
Barbell Squat
rest after the set: 180 a
Set 3
1 round
12
Valjanost
x
100
kg
Barbell Squat
rest after the set: 180 a
Set 4
1 round
10
Valjanost
x
75
kg
Front Squat (Clean Grip)
rest: 20 a
5
Valjanost
x
5
kg
Floor Glute-Ham Raise
rest after the set: 180 a
Set 5
1 round
10
Valjanost
x
75
kg
Front Squat (Clean Grip)
rest: 20 a
6
Valjanost
x
5
kg
Floor Glute-Ham Raise
rest after the set: 180 a
Set 6
1 round
10
Valjanost
x
75
kg
Front Squat (Clean Grip)
rest: 20 a
6
Valjanost
x
5
kg
Floor Glute-Ham Raise
rest after the set: 180 a
Set 7
1 round
10
Valjanost
x
55
kg
Bulgarian split squats (each leg)
rest: 20 a
8
Valjanost
Floor Glute-Ham Raise
rest after the set: 180 a
Set 8
1 round
10
Valjanost
x
55
kg
Bulgarian split squats (each leg)
rest: 20 a
8
Valjanost
Floor Glute-Ham Raise
rest after the set: 180 a
Set 9
1 round
8
Valjanost
x
55
kg
Bulgarian split squats (each leg)
rest: 20 a
8
Valjanost
Floor Glute-Ham Raise
rest after the set: 180 a
Set 10
1 round
15
Valjanost
x
100
kg
Barbell Glute Bridge
rest: 20 a
6
Valjanost
Floor Glute-Ham Raise
rest: 20 a
16
Valjanost
x
38
kg
Hyperextensions
rest after the set: 180 a
Set 11
1 round
15
Valjanost
x
100
kg
Barbell Glute Bridge
rest: 20 a
6
Valjanost
Floor Glute-Ham Raise
rest: 20 a
16
Valjanost
x
38
kg
Hyperextensions
rest after the set: 180 a
Set 12
1 round
15
Valjanost
x
100
kg
Barbell Glute Bridge
rest: 20 a
6
Valjanost
Floor Glute-Ham Raise
rest: 20 a
16
Valjanost
x
38
kg
Hyperextensions
rest after the set: 180 a
Set 13
1 round
60
a
x
50
kg
Wall sits
rest: 20 a
20+
Valjanost
x
60
kg
Calf raises (each leg)
rest: 20 a
22+
Valjanost
x
48
kg
Barbell Seated Calf Raise
rest after the set: 180 a
Set 14
1 round
60
a
x
50
kg
Wall sits
rest: 20 a
20+
Valjanost
x
60
kg
Calf raises (each leg)
rest: 20 a
22+
Valjanost
x
50
kg
Barbell Seated Calf Raise
rest after the set: 180 a
Set 15
1 round
60
a
x
50
kg
Wall sits
rest: 20 a
20+
Valjanost
x
60
kg
Calf raises (each leg)
rest: 20 a
22+
Valjanost
x
50
kg
Barbell Seated Calf Raise
rest after the set: 180 a
Set 16
1 round
15
Valjanost
Leg raises on parallel bars
rest: 20 a
12
Valjanost
x
10
kg
Hanging knee raises
rest: 20 a
60
a
x
10
kg
Hold raised legs and body
rest after the set: 180 a
Set 17
1 round
15
Valjanost
Leg raises on parallel bars
rest: 20 a
12
Valjanost
x
10
kg
Hanging knee raises
rest: 20 a
60
a
x
10
kg
Hold raised legs and body
rest after the set: 180 a
Set 18
1 round
15
Valjanost
Leg raises on parallel bars
rest: 20 a
12
Valjanost
x
10
kg
Hanging knee raises
rest: 20 a
60
a
x
10
kg
Hold raised legs and body
rest after the set: 180 a
Poslati