sabato 2 agosto 2014

WEEKLY REPORT


Sabato 26/7

Warm up 3 rounds
5 pull ups 10 push ups 15 squats

20 min circa 4 rounds

20 pull ups
30 push ups
40 sit ups
45 squats

5 x 10 arnold press

Domenica 27/7

Antica romana 55 min

Lunedi' 28/07/14

Warm up 4 rounds di
5 pull ups 10 push ups 15 squats 1km corsa

4 round:

tutto quello che serve a portata di mano
400 mt
5 pull ups
10 burpees

1 km jog

2 min max chin-ups 25
2 min max push ups 64
1 min max chin-ups 14
1 min max push ups 44

Martedi' 29/7
Rest day

Mercoledi'30/07

1 km warm up
8 x 100 mt e 20 push up a fine set
6 x scalette
1 km defaticamento

3 rounds

10 pull ups
30 push ups
30 sit ups

giovedi' 31/7
Rest day, bordo nave ... "incontrato" la concordia
Molto triste

Venerdi' 01/08

Sveglia presto
Amrap 20 min
5 pull ups
10 push ups
15 sit ups

Sabato 02/08

8 x 500 mt + 10 pull ups + 20 push ups a fine giro

21 15 7  burpees
7  15 21 chin ups


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