VENERDI 04/05/12 - SETTIMANA 4

BW 71.7 kg

Panca + fermo 1" - rest 1'/2'
1. 5RM + 5x5x80%
2. 5RM + 5x5x80%
3. 5RM + 5x5x80%
4. 5x3x80%
5. 1x3x80% + 4x2x85%
6. 1x3x80% + 3x1x(90/100/X)%
7. 5x3x70%
8. 5x3x80%

5x35/40/45/50kg + 3x55kg
3x60kg
4x2x65kg

La panca è stata molto leggera

Pause Squat A2TG: 5x5x70% - rest 1'30"/3'
5x40kg
5x50kg
5x5x60kg

Trazioni prone (larga/media/stretta): ladder 50 reps – rest 10"/1’30”
media: 1234566 reps
larga: 1234 reps
stretta: 1234 reps
media: 12 reps
Tot. 50 reps

Lento avanti in piedi man. alternati: (5-10)x5 – 1’/1’30”
5x10/12/14/16/18/20/18kg