2 lug 2013 - CORSA
------------------------------------------------------------------------------------------------------------------------------------------ #Corsetta (fondo regolare pianeggiante) - Runtastic 2.98 km in 19:44 min ------------------------------------------------------------------------------------------------------------------------------------------ |
3 lug 2013 - DEADLIFT - BENCH PRESS - SQUAT - CORSA
------------------------------------------------------------------------------------------------------------------------------------------ #DEADLIFT ---------------------------------------------- 50 x 5 -----------------------------------rec 1 min 60 x 4 -----------------------------------rec 1 min 70 x 3r x 5s - rec 1 min ---------------------------------------------- ---------------------------------rest 5 min--------------------------------------------------------------------------------------------- #BENCH PRESS (presa: indici sui collari) ---------------------------------------------- 50 x 5 -----------------------------------rec 2 min 55 x 4 -----------------------------------rec 2 min 60 x 3r x 5s - rec 2 min ---------------------------------------------- ---------------------------------rest 5 min--------------------------------------------------------------------------------------------- #SQUAT ---------------------------------------------- 50 x 5 ----------------------------------rec 3 min 60 x 4 ----------------------------------rec 3 min 70 x 3r x 5s - rec 3 min ---------------------------------------------- ----------------------------------rest 20 min-------------------------------------------------------------------------------------------- #CORSA (fondo misto) --------------------------- Runtastic 3.82 km in 22:04 min ritmo 5:36 min/km ------------------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------ |
4 lug 2013 - BOARD PRESS – MEZZO STACCO - CORSA
------------------------------------------------------------------------------------------------------------------------------------------ #BOARD PRESS (board 7 cm - presa mignoli su collari) ----------------------------------------------------------------- 50 x 10 -----------------------------------------------------rec 2 min 55 x 8 -----------------------------------------------------rec 2 min 60 x 6r x 3s - rec 2 min ----------------------------------------------------------------- ---------------------------------rest 5 min--------------------------------------------------------------------------------------------- #MEZZO STACCO ----------------------------------------------------------------- 50 x 10 -----------------------------------------------------rec 2 min 60 x 8 -----------------------------------------------------rec 2 min 70 x 6r x 3s – rec 2 min ----------------------------------------------------------------- ----------------------------------rest 20 min-------------------------------------------------------------------------------------------- #CORSA (fondo misto) --------------------------- circa 3 km in 20 minuti ------------------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------ |
8 lug 2013 - DEADLIFT - BENCH PRESS - SQUAT
------------------------------------------------------------------------------------------------------------------------------------------ #DEADLIFT ------------------------------------------------ 50 x 5 -----------------------------------rec 1 min 60 x 4 -----------------------------------rec 1 min 70 x 3 -----------------------------------rec 1 min 80 x 2r x 5s - rec 1 min ------------------------------------------------ ---------------------------------rest 5 min--------------------------------------------------------------------------------------------- #BENCH PRESS (presa: indici sui collari) ------------------------------------------------ 50 x 5 -----------------------------------rec 2 min 55 x 4 -----------------------------------rec 2 min 60 x 3 -----------------------------------rec 2 min 65 x 2r x 5s - rec 2 min ------------------------------------------------ ---------------------------------rest 5 min--------------------------------------------------------------------------------------------- #SQUAT ------------------------------------------------ 50 x 5 -----------------------------------rec 3 min 60 x 4 -----------------------------------rec 3 min 70 x 3 -----------------------------------rec 3 min 80 x 2r x 5s - rec 3 min ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------ |
8 lug 2013 - DEADLIFT - BENCH PRESS - SQUAT
------------------------------------------------------------------------------------------------------------------------------------------ Video Squat --------------- 8lug13 Squat 2 x 80 kg set 1 - YouTube 8lug13 Squat 2 x 80 kg set 3 - YouTube 8lug13 Squat 2 x 80 kg set 5 - YouTube |
Non so se sia solo una impressione mia, ma mi sembra di notare un poco più di incertezza al passaggio del parallelo in risalita?
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10 lug 2013 - BOARD PRESS – MEZZO STACCO
------------------------------------------------------------------------------------------------------------------------------------------ #BOARD PRESS (board 7 cm - presa mignoli su collari) ----------------------------------------------------------------- 50 x 10 -----------------------------------------------------rec 2 min 55 x 8 -----------------------------------------------------rec 2 min 60 x 6 -----------------------------------------------------rec 2 min 65 x 4r x 3s - rec 2 min ----------------------------------------------------------------- ---------------------------------rest 5 min--------------------------------------------------------------------------------------------- #MEZZO STACCO ----------------------------------------------------------------- 50 x 10 -----------------------------------------------------rec 2 min 60 x 8 -----------------------------------------------------rec 2 min 70 x 6 -----------------------------------------------------rec 2 min 80 x 4r x 3s – rec 2 min ----------------------------------------------------------------- ------------------------------------------------------------------------------------------------------------------------------------------ |
10 lug 2013 - BOARD PRESS – MEZZO STACCO
------------------------------------------------------------------------------------------------------------------------------------------ #Video Mezzo Stacco ----------------------------------------------------------------- 10lug13 Mezzo Stacco 10 x 50 kg - YouTube 10lug13 Mezzo Stacco 8 x 60 kg - YouTube 10lug13 Mezzo Stacco 6 x 70 kg - YouTube 10lug13 Mezzo Stacco 4 x 80 kg set 3 - YouTube 10lug13 Mezzo Stacco 4 x 80 kg set 2 - YouTube 10lug13 Mezzo Stacco 4 x 80 kg set 1 - YouTube |
Hai un fisico della miseria
... però sculi :D |
...una delle due cose non è vera ah ah ah ah ah
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14 lug 2013 - DEADLIFT - BENCH PRESS - SQUAT
------------------------------------------------------------------------------------------------------------------------------------------ #DEADLIFT ------------------------------------------------ 50 x 5 -----------------------------------rec 1 min 60 x 4 -----------------------------------rec 1 min 70 x 3 -----------------------------------rec 1 min 80 x 2 -----------------------------------rec 1 min 90 x 1r x 5s - rec 1 min ------------------------------------------------ ---------------------------------rest 5 min--------------------------------------------------------------------------------------------- #BENCH PRESS (presa: indici sui collari) ------------------------------------------------ 50 x 5 -----------------------------------rec 2 min 55 x 4 -----------------------------------rec 2 min 60 x 3 -----------------------------------rec 2 min 65 x 2 -----------------------------------rec 2 min 70 x 1r x 5s - rec 2 min ------------------------------------------------ ---------------------------------rest 5 min--------------------------------------------------------------------------------------------- #SQUAT ------------------------------------------------ 50 x 5 -----------------------------------rec 3 min 60 x 4 -----------------------------------rec 3 min 70 x 3 -----------------------------------rec 3 min 80 x 2 -----------------------------------rec 3 min 90 x 1r x 5s - rec 3 min ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------ |
14 lug 2013 - DEADLIFT - BENCH PRESS - SQUAT
------------------------------------------------------------------------------------------------------------------------------------------ Video BenchPress - Squat ------------------------------------------------------ 14lug13 Bench Press 1 x 70 kg - YouTube 14lug13 Squat 1 x 90 kg - YouTube |
15 lug 2013 - BOARD PRESS – MEZZO STACCO - CORSA
------------------------------------------------------------------------------------------------------------------------------------------ #BOARD PRESS (board 7 cm - presa mignoli su collari) ----------------------------------------------------------------- 50 x 5 -----------------------------------------------------rec 2 min 55 x 5 -----------------------------------------------------rec 2 min 60 x 5 -----------------------------------------------------rec 2 min 65 x 5 -----------------------------------------------------rec 2 min 70 x 5 ----------------------------------------------------------------- ---------------------------------rest 5 min--------------------------------------------------------------------------------------------- #MEZZO STACCO ----------------------------------------------------------------- 50 x 5 -----------------------------------------------------rec 2 min 60 x 5 -----------------------------------------------------rec 2 min 70 x 5 -----------------------------------------------------rec 2 min 80 x 5 -----------------------------------------------------rec 5 min 90 x 5 ----------------------------------------------------------------- ----------------------------------rest 20 min-------------------------------------------------------------------------------------------- #CORSA (fondo misto) --------------------------- Runtastic 2.82 km in 17:11 min ritmo 6:06 min/km ----------------------------------------------------------------- -------------------------------------------------------------------------------------------------------------------------------------------- |
15 lug 2013 - BOARD PRESS – MEZZO STACCO - CORSA
------------------------------------------------------------------------------------------------------------------------------------------ #Video Board Press - Mezzo Stacco ----------------------------------------------------------------- 15lug13 Board Press 5 x 70 kg - YouTube 15lug13 Mezzo Stacco 5 x 80 kg - YouTube 15lug13 Mezzo Stacco 5 x 90 kg - YouTube |
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