Walk with Joker

[the77joker]

24-27.9.26 macinato 60km a piedi

28.9.26

Escursione 9km ∆150m

Circuito
OHP 1kgx12, 16kgx10, 16kgx10
Bicipiti curl 16kgx10 16kgx10, 16kgx10
Rematore 16kgx10 16kgx10, 16kgx10
Dips bench stiff leg BWx12, 12, 12
Pushups BW x 10, 10, 10
Avambracci 16kgx20, 16kgx20, 16kgx20

[the77joker]

29.9.26

2min rower

pressa 45 gradi
50kgx10, 100kgx10, 150kgx10
200kgx5x3s
150kgx10

Leg curl in piedi
35kgx6x4s come sempre dx più debole e rom ridotto

Hip adductor 100kgx15x2s
Hip abductor 100kgx15x2s

Abs crunch x12
Abs leg reise x15

Calf saltati per dargli riposo