LISTOPAD + PROSINEC
24.11.-30.11 2014 FULL BODY
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Po- běh 2 km ,dále
routine (4x)10 klik, 6x shyb podhmatem, 3 xdip bar, 6 xshyb, 6x dip
poslední fáze frog hold, scapula, handstand hold
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Út- http://www.youtube.com/watch?v=U_I9LcWNrBg Adam raw routine full body
1) 2)
5 pull ups normal 4 min rest
10 leg raises 5 pull ups wide
10 leg raises 10 leg raises
20 push ups normal 15 close push ups
10 squat jumps 10 squat jumps
3) 4)
4min rest 4min rest
5 pull ups normal 5 chin ups
13 leg raise 10 leg lifts straight
20 push ups wide 20 push ups normal
10 squat jumps 10 squat jumps
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St- HARD ROUTINE
100 shybů (4x jiný úchop),
10x10 dip
10x10 klik
10x10 dřep s výskokem
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Čt- 6x shyb podhmatem výbušný, -> 30 sec wall sit,
10x dip, ->10x dřep,
10x klik, -> 6x shyb výbušný,
6x leg raises, -> 8x decline klik
to celé 4x
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Pá- běh 4km,dále =>
Routine (celkem 4x )3x shyb ,4x negative,7x incline chin ups,3x wide shyb. 4x chin up
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So- shoulder rehab http://www.youtube.com/watch?v=Kw5xGdZHZrw
scapula rehab http://www.youtube.com/watch?v=y4Wo095zPnc
+ http://www.youtube.com/watch?v=9rY64D1-th8 LEG workout
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Ne- 10 Pull-ups
10 Dips
10 Knee raises
10,10,10 Squats
10 Dips on straight bar
10 Incline push-ups
celkem 4x
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12.-7.11 2014 FULL BODY
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Po- běh 2 km ,dále
routine (4x)10 klik, 6 shyb podhmatem, 3 dip bar, 6 shyb, 6 dip
poslední fáze frog hold, scapula, handstand hold
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Út- http://www.youtube.com/watch?v=U_I9LcWNrBg Adam raw routine full body
1) 2)
5 pull ups normal 4 min rest
10 leg raises 5 pull ups wide
10 leg raises 10 leg raises
20 push ups normal 15 close push ups
10 squat jumps 10 squat jumps
3) 4)
4min rest 4min rest
5 pull ups normal 5 chin ups
13 leg raise 10 leg lifts straight
20 push ups wide 20 push ups normal
10 squat jumps 10 squat jumps
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St- Sprinty do svahu (20m)10x,5x po zadu + běh 3 km
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Čt- 5x3 shyb + 10kg,5x6 dip + 10 kg, pistol squat 5x3 to celé 2x
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Pá- jóga + sauna
shoulder rehab http://www.youtube.com/watch?v=Kw5xGdZHZrw
scapula rehab http://www.youtube.com/watch?v=y4Wo095zPnc
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So- shoulder rehab http://www.youtube.com/watch?v=Kw5xGdZHZrw
scapula rehab http://www.youtube.com/watch?v=y4Wo095zPnc
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Ne- 3x10 shyb,klik,dip , frog hold, scapula, handstand hold,
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7.- 14. 12. 2014
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Po- 10x dip 8x pike klik
(střední) 12x knee raises 12x klik
8x shyb 15x calf raises (each leg)
15x dřep 8x close grip chin up
to celé 4x
+ shoulder rehab
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Út- ,,front lever hunt,, ,- ,, handstand,, později jóga
(lehký) +Sauna
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St- 5x4 shyb +10g to celé 2-3x
(těžký) 5x6 dip +10kg
5x4 trx pisto squat
+ shoulder rehab
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Čt- Sprinty do svahu(20m) 11x,6x po zadu + 3 km běh
(střední)
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Pá- ,,backlever hunt,, ,- ,, handstand,,
(lehký) full body strech https://www.youtube.com/watch?v=4AnJ-vTSLVg
+Sauna
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So- 8x výbušný shyb 8x typerwriter pull up
(těžký) 10x dip bar 12x jump uschle up
10x klik s tlesknutím 6x shyb s tlesknutím
8x head bangers shyb
to celé 3x
- (head bangers pull up (https://www.youtube.com/watch?v=x6rGpfYckAY) )
+ shoulder rehab
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Ne- 5 km běh + shoulder rehab,scapula rehab, strech…
(střední)
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14.- 21. 12. 2014
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Po- MUSCLE UP TEST + video ( zlepšení.. ?)
(střední)
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Út- pisto squat technika
(střední) htps://www.youtube.com/watch?v=1-Yuq9pD7JY
+Sauna
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St- 5x3shyb +15kg celé 2-3x
(těžký) 5x4 dip +15kg
5x4 trx pistol squat
+ shoulder rehab
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Čt- Sprinty do svahu(20m) 12x,7x po zadu + 3 km běh
(střední)
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Pá- handstand balance
(střední) thttps://www.youtube.com/watch?v=4AnJ-vTSLVg ( full body strech )
+Sauna
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So- 100x shyb 10x10 klik
(těžký) 10x10 dip 10x10 dřep
+ shoulder rehab
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Ne- 2km běh + shoulder rehab,scapula rehab, full body strech…
(lehký) https://www.youtube.com/watch?v=4AnJ-vTSLVg
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pozn. (Příštích 14 dní plánu porovnat s předešlým a dle toho sestavit program
+ přidat nové prvky,jiný běh atd., testy? )
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Vánoce
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25-31.12. 2014
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Čt- (lehký) 7 km běh
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Pá- (lehký) 4x8 shyb 4x 10 klik
4x8 dip 4x6 pistol dřep
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So- (lehký)
handstand .. thttps://www.youtube.com/watch?v=4AnJ-vTSLVg ( full body strech )
+Sauna
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Ne- full body REHAB
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Po- těžký6x6 shyb (10 kg)
6x8 dip ( 10 kg)
6x6 pistol squat
rehab (ramena)
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Ut- těžký 8x shyb (kruhy)
8x leg raises
15 sec stojka
5x dip (kruhy)
max výdrž v nejlehčí verzi frontleveru (kruhy)
to celé 3x +SAUNA + rehab (ramena)
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St- lehký
thttps://www.youtube.com/watch?v=4AnJ-vTSLVg ( full body strech )