October 13, 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
Had a hard time getting up this morning. I was a bit tired from not getting to bed early enough last night. Still managed to get up and get going in time for the workout. The morning was just slow, though.
As for the lifting, things seemed to go pretty well. I'll definitely be ready next week to increase the weights. I might also increase the number of sets for the dead lift.
Warm Up
- Foam roll calves, hamstrings and glutes
- Stripper Stretches
- Leg swings
- IT Band Stretch
- 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)
- Hip/back stretches
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