October 10, 2016
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Squats |
65lb
5x
125lb
5x
125lb
5x
125lb
5x
|
20 | 2200 |
| 2 | Power Clean |
75lb
5x
110lb
5x
110lb
5x
110lb
5x
|
20 | 2025 |
| 3 | Kükk kang rinnal |
55lb
5x
100lb
5x
100lb
5x
100lb
5x
|
20 | 1775 |
| 4 | Jõutõmme |
75lb
5x
95lb
5x
145lb
5x
|
15 | 1575 |
| Kokku | 75 | 7575 | ||
Märkmed
Back to my regular schedule! I increased the weights for my lifts. I also increased my sets for the dead lift. One warm up set didn't seem enough.
Warm Up
- Foam roll calves, hamstrings and glutes
- Stripper Stretches
- Leg swings
- Trunk twists
- Hip Openers
- Arm swings
- Pass throughs
- Pull behind stretch
- Burgener Warm Up -45# bar, 5 reps per movement
Cool Down:
- Hyper extensions for hamstrings (12 reps)
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