Obiettivo 2 : MASSA

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Oggi
Stacco 4x8@100kg
Snatch 4x6@40kg
Ss snatch manubrio / clean and jeark kettlebell 4x5 / 12@30/12kg
Curl in piedi manubri 3x10@16kg
Curl al cavo alto gomiti in appoggio 4x10@40kg

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Piccolo up fotografico

---------- Post added at 13:30:13 ---------- Previous post was at 10:27:25 ----------

Oggi
military 5/5/max@52kg (6)
Ss vertical pushup / burpees / wimmining / lat avanti 5x8/8/8/10
Abs

---------- Post added 08-11-2014 at 09:15:49 ---------- Previous post was 07-11-2014 at 13:30:13 ----------

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Oggi
Panca 5/5/max@79kg (7)
Panca 2x5x3@60kg
Spinte incl 3x8@26kg
Croci incl 3x12@14kg
Curl in piedi 3x8@16kg
Curl.doppio.al.cavo alto.gomito in appoggio 3x15@40kg

---------- Post added 12-11-2014 at 13:38:04 ---------- Previous post was 11-11-2014 at 16:06:48 ----------

Oggi
Lat machine 5x12@45kg
Rematore manubrio 4x10@32kg
Rematore bil presa supina 3x10@60kg
Lat stretta 4x10/5/5@40kg
Ss strappo manubrio / pushup vertical 3x5/8@28/bw
Abs

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Oggi
Ss lancio palla / tergicristallo / swing con cambio mano / slancio 5x10/10/10/6@12/bw/16/45kg

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Oggi
Ss Panca piana / flessioni 4x8/max@70/bw
Ss Chest press /croci incl von isometria 3x12/12@55/10kg
Flessioni mani larghe su bosu ss strette i mezzo 3 x max
Curl in piedi alter 3x8@16 kg
Curl al cavo alto gomito in appoggio 3x12@40kg

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Ieri
Snatch manubrio 10/8/6/4@24/26/30/32kg
Rematore manubrio 3x10@34kg
Lat presa pulley 3x10@45kg
Scrollate 3x15@60kg
Alz later un braccio in.isometria 3x6@8kg
Military 3x15@30kg

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Oggi
Panca 5/5max @80 (6)
Croci 3x12@16kg
Ss flessioni su bosu / verical pushup / clean jeark kettlebell 5xmax/max/10@ bw/bw/12kg
Alz lat un braccio iso 3x8@6kg

---------- Post added 25-11-2014 at 19:05:20 ---------- Previous post was 24-11-2014 at 22:09:12 ----------

Oggi
Ss snath /tergicristallo / tripes pushup 5x6/8/max@40/bw/bw
Ss tripes trx /abs wheel 4xmax/max

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Oggi
Spinte piane 10 8 6 6 6@ 28 30 34 34 34
Panca 3x5x3@60 kg
Ss croci incl /flessioni 2x16/bw
Curl manubrio in piedi 3x8@16kg

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Ieri
Military 3x10@45kg
Shoulder press 3x10@80kg
Alz lat a sbalzo 3x10@8kg
Crossover inverso 3x15@20kg
Wallball 3x25@12kg

---------- Post added at 13:22:14 ---------- Previous post was at 10:15:46 ----------

Snatch 4x6@40kg
Ss snatch / swing / flessioni sui pugni 5x10/10/10 giri alternati
Abs

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Oggi
Panca piana 5/5/max@72kg(11)
Spinte.incl con intrarotazione ss flessioni piedi su rialzo 3x8/max@26/bw
Chestpress 3x12@70kg
Croci trx isometria 5" 3xmax
Curl in piedi manubri 3x8@16kg
Curl doppio al cavo alto gomito in appoggio 3x12@45kg
Abs

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Oggi
Corda nautica / air ball / flessioni sui pugni / slanci 5x10/8/10/8@corda /12kg/ bw/40kg
Ss abs su ruota /pushdown / vertical pushup 3x10/10/6@bw/40kg/bw

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Oggi
Panca 5/5max@74 (11)
Spinte piane 3x6@34kg
Chest press 4x8@80kg
Alz incl lat concentriche sing 3x10@6kg
Croci incl 2x12@12kg
Abs

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Oggi
Snatch 4x6@45kg
Ss clean end jeark/ lat maniglie / wall ball 5x10/10/10@30/35/12kg
Abs

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Oggi
Panca 5/5/max@76(10)
Spinte poco incl 3x5@34kg
Chestpress 3x8@80kg
Ss flessioni mani su due bosu / croci trx 3xmax/max
Curl manub 3x8@16kg
Curl cavo alto gomiti in appoggio 3x10@45kg

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Oggi
Ss panca/portate/stacco 10/9/8/7/6/5/4/3/2/1@60/40/80kg