Diario gigi warrior

[6i6i]

W32D1
squat Gear largo 4x1 222,5
https://youtube.com/shorts/fEqZ8RfZh...AXPWPiLXo-BK44
panca fermo 5" 5x5 80
Tricipiti elastico 4x45"
piegamenti 2xmax

W32D2
vogatore 1000mt
rest 2'
vogatore 1000mt

W32D3
panca Gear largo 4x1 150
https://youtu.be/NDw9_Xrq10M?si=rzeiTYlxVUFCCAhg
trazioni supine 5x5 BW
leg extension elastico 4x45"
squat isometrico 2xmax

[6i6i]

W32D4.
Stacco light gear 4x1 222,5kg
https://youtube.com/shorts/IxzfPZdRgPM
floor press 5x5 100
bicipiti kettlebell 4x45"
rematore anelli 2xmax

[6i6i]

W33D1
squat fermo in buca 4x3+3 140+100
https://youtu.be/MmmUyF0GEF8?si=pYf4TIsvYc8YqaKh
panca slingshot 5x5 120
https://youtu.be/_xMHauBWGmA?si=0B0RVXEXm3DeHWE4
french press 4x50"
dip 2xmax

[6i6i]

W33D2
Stacco discesa lenta 4x3+3 160+110
https://youtube.com/shorts/prSY1BUpa...9uhIbMAapLnb3k
panca culo su 5x5 120
https://youtu.be/w6oUdQcsbgQ?si=j54ZJ3sx7xHioo1c
alzate laterali 4x50"
military press 2xmax

[6i6i]

W33D3
allenamento col coach a Torino
squat Gear 4x1 230
https://youtube.com/shorts/pzEtYbG_x...EURrPDKl4oPCdi
Panca Gear 4x1 155
https://youtube.com/shorts/NJJZyN_9i...sxdoux22js04C5
tricipiti 4x50"
piegamenti 2xmax

[6i6i]

W33D4
panca fermo 5" 5x5 87,5
trazioni 5x5 8
leg extension 4x50"
squat isometrico 2xmax
assault bike 4x2000mt

W34D1
stacco Gear 4x1 230
https://youtube.com/shorts/U1lOAgXEc...Vj6HDo8DK1C7wD
floor press 5x5 107,5
https://youtube.com/shorts/42EM_7puL...AwfbU76n21c3IP
bicipiti 4x50"
Australian pull up 2xmax

[6i6i]

W34D2
Vogatore 5x500mt rest 2'

W34D3
Squat 4x3+3 145-105
https://youtu.be/U1dXrop0Lck?si=8OdoE4pJHsNj1MOr
Panca slingshot 5x5 125
https://youtu.be/hy5LjO1zpfg?si=rvWk35rLA6f3nv9X
tricipiti 4x50"
dip 2xmax

[6i6i]

W34D4
stacco fermo incastro discesa lenta 4x3+3 165+125
https://youtube.com/shorts/fep7W_oX6...nckRPAOm8uMdA5
panca culo su 5x5 120
https://youtube.com/shorts/uOHuFvRPO...WQ5xiYOJyDGivp
alzate laterali 4x55"
military press 2xmax

[6i6i]

W35D1
riprende il cammino verso la gara attrezzata di dicembre
Squat costume da gara 4x1 240kg, valida ancora da conquistare proviamo a scendere di più pe prossime settimane
https://youtube.com/shorts/JPe_JqNnp...tO_WyTwXtrEgkr
panca fermo 5" 5x5 95
https://youtu.be/Bgc1RnVPYvo?si=t_QxWu9PjY9lJwLF
push down 4x60"
piegamenti 2xmax

W35D2
erg bike 10km 24'30"

[6i6i]

W35D3
panca maglia larga 4x1 160
https://youtu.be/foByM-lxCUw?si=lXz3632aHlLYHf3t
trazioni 5x5 20
leg extension 4x65"
squat iso 2xmax

W35D4
stacco corpetto largo 4x1 240
https://youtu.be/MN1XOdKtF3g?si=wZwZ3SyuPMrO8Nka
floor press 5x5 115
bicipiti 4x65"
Australian pull up 2x max

[6i6i]

W36D1
Squat fermo in basso 4x3+3 150+110
https://youtube.com/shorts/jsJzmBIoM...safwIIB5RM1XkV
panca slingshot 5x5 130
https://youtube.com/shorts/un9sZ-SEf...P16RbfKvk7Ndhu
French press 4x65'
dip 2max

W36D2
bike erg 10000mt 25'

W36D3
stacco fermo incastro 4x3+3 170+140.
https://youtu.be/BVtH2gpA16A?si=QYhDndo0K71E9gI8
panca culo su 5x5 120
military press 4x60"
alzate laterali 2xmax

[6i6i]

W36D4
squat Gear 4x1 242
https://youtube.com/shorts/rH0KhsfVQ...PpdkXOqGBCKmmq
panca fermo 5" 5x5 100
push down 4x65"
piegamenti 2xmax

[6i6i]

W37D1
panca Gear ara4x1 165
https://youtube.com/shorts/AC2Y7cWIy...hyGP7EZSO5wam6
trazioni 5x5 20
leg extension 4"60"
squat isometrico 2xmax

w37D2
vogatore 5000mt in 23'30"

W37D3
stacco Gear gara 4x1 240
https://youtube.com/shorts/Y5uvf5Hir...iKOgG6LgZGxWkP
floor press 5x5 120
https://youtube.com/shorts/LlI7WIi_B..._RHAQPeZvW-wh0
rematore anelli 2cmax
bicipiti 4x60"

[6i6i]

w37D4
squat fermo in basso 4x3+3 155+105
https://youtube.com/shorts/b8dodWC_M...3Cox_1CTCcr6ve
panca slingshot 5x5 135
https://youtube.com/shorts/kyxTP-84E...Al0R58vdEVkF7x
dip 2xmax
tricipiti manubri 4x60"

[6i6i]

W38d1
stacco fermo incastro 4x3+3 175+140
https://youtu.be/obSIoDWSXYA?si=V4FX1oEshd3tWDVm
panca culo su 5x5 125
alzatell laterali 6xmax