Zacros Log

[zacros]

Sessione 1

	Week 1	Week 2	Week 3	Week 4
Squat	4x3@70	4x3@75	4x3@70	4x3@75
Panca	9x4@70	9x4@75	9x4@77	9x4@80
Rematore	6x6	6x6	6x6	6x6
TRX Rowing	6 x max	6 x max	6 x max	6 x max

Sessione 2

	Week 1	Week 2	Week 3	Week 4
Stacco fino al ginocchio	6x6@60	6x6@65	6x6@70	6x6@75
Panca	7x5x75	7x5x77	7x5x80	7x5x82
Military	10x4	10x4	10x4	10x4
Press	5x5	5x5	5x5	5x5
Trazioni	4 x max	4 x max	4 x max	4 x max

Sessione 3

	Week 1	Week 2	Week 3	Week 4
Squat	3x7@75	2x6@80	2x5@85	1x4@90
Panca	5x7@77	5x7@80	5x7@82	5x7@85
Rematore	10x6	10x6	10x6	10x6
TRX Rowing	6 x max	6 x max	6 x max	6 x max

Sessione 4

	Week 1	Week 2	Week 3	Week 4
Stacco	2x9@80	regular 2x6@60	1x8@85	Regular 1x6@60
Panca	3x10@80	3x10@82	3x10@85	3x10@87
Military	10x4	10x4	10x4	10x4
GM

[zacros]

Allenamento del 24/12/2018

Warm up

Squat 100x5, 120x4, 140x4, 150x4x3 https://www.instagram.com/p/BrxYRy3gbFb/

Panca 80x3, 100x3, 110x9x4s

Rematore 120x6x6

Trx Rowing 25x6


Allenamento del 27/12/2018

Stacco fino al ginocchio 125x6, 150x6, 165x6x6

Panca 80x3, 100x3, 115x7x5s

Military 50x10x4

Press KB 32x5x5

Trazioni x8x4

Note: se non avessi noie dal ginocchio destro, direi che non va male. Inizio a sentirmi discretamente