LAST

NAME ANA NAME BRZAK E-MAIL barnaana88@gmail.com

DATE 29.06.2016. DAY WEDNESDAY TR. # #10 WEEK # 2
BW [kg] HRrest TDEE START DATE 20.06.2016.

Timing Standalone Workout ZONES Body Part Anti-Flexion Type Lower Body min sec
Volume [time]
Type Steady State Level Zone 1 [min] Specific Type Scapulothoracic Phase Extensive 0 0
Mode Biking Outdoor Power [W] Zone 2 [min] Type Glutes/Low Back NMS S. EER+MYO Volume [m] 0
Kcal/min #DIV/0! Work [KJ] Zone 3 [min] Phase Phase Strength/Dynamic Mode
m/s km/h
Target HR [HRR] 56 VO2max Zone 4 [min] Period. Type Mode Concentric Type Average Velocity
Avg. HR. 152 HRrest 56.00 Zone 5 [min] Loading Rest 60sec Week
#DIV/0! #DIV/0!
Hrmax Intensity 78.38 vVO2max 2.99 Zone 6 [min] Rest Strength Type Intensity HRmax [%] 78.38
Type
HRmax 193.92 TOTAL 0 Intensity Strength Week Intensity vVO2max[%] 80.00

SET 1 SET 2 SET 3 SET 4 SET 5 SET 6 TEMPO INTENSITY VOLUME LOAD
VOLUME Intensity HRR [%] 0
EXERCISE kg reps m kg reps m kg reps m kg reps m kg reps m kg reps m sec % reps kg
DISTANCE

m
EE (Cardio only) [kcal] 0
%

%
1 #DIV/0! 0 0 0.0
2 0 #DIV/0! 0 0 0.0 Volume [reps] 0.00
PLYO

3 0 #DIV/0! 0 0 0.0
Distance [m] 0.00
4 0 #DIV/0! 0 0 0.0
5 0 #DIV/0! 0 0 0.0 Load [kg] 0.00
6 0 #DIV/0! 0 0 0.0
Intesity [%] #DIV/0!
SET 1 SET 2 SET 3 SET 4 SET 5 SET 6 TEMPO BUFFER VOLUME LOAD AAI ARI Avg. RTF

EXERCISE Volume [reps] 82.00

RTF

RTF

RTF

RTF

RTF

RTF
kg reps % kg reps % kg reps % kg reps % kg reps % kg reps % sec % reps kg kg % #
7 Snatch Balance 35.0 3 70 35.0 3 70 35 3 70 35 3 70 0 12 420 35.0 70.0 ####
Load [T] 3.87
8 Hang Snatch 25.0 3 50 25.0 3 50 25 3 50 25 3 50 0 12 300 25.0 50.0 ####
9 Snatch Pull 55.0 3 110 55.0 3 110 0 6 330 55.0 110.0 #### Avg. Absolute Int. [kg] 47.99
STRENGTH

10 OHS [BB] 40.0 3 40 40.0 3 40 40 3 40 45 2 45 0 11 450 40.9 40.9 ####

Avg. Relative Int. [%] 65.56
11 Deadlift [BB] 90.0 5 78 90.0 5 78 90 5 78 0 15 1350 90.0 78.0 ####
12 Back Squat PAUSE [BB] 70.0 5 70 70.0 5 70 0 331 10 700 70.0 70.0 #### K-Value
13 GHD Roman Chair 90deg [BB] 20.0 8 40 20.0 8 40 0 121 16 320 20.0 40.0 ####
Avg. Reps To Failure #DIV/0!
14 0 0 0 0.0 0.0 ####
15 0 0 0 0.0 0.0 #### Average Buffer
16 0 0 0 0.0 0.0 ####
T-L Relatiionship
17 0 0 0 0.0 0.0 ####
18 0 0 0 0.0 0.0 #### Volume [reps] 95.00
19 0 0 0 0.0 0.0 ####
Load [kg] 75.00
SET 1 SET 2 SET 3 SET 4 SET 5 SET 6 TEMPO VOLUME LOAD VOLUME

EXERCISE Volume [sec] 0.00

RTF

RTF

RTF

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RTF
kg reps sec kg reps sec kg reps sec kg reps sec kg reps sec kg reps sec sec reps kg sec
20 Toes to Bar Predvezba Nivo 2 10.0 10.0 10.0 0.0 30 0 0.0
SPECIAL

Volume [reps] 0.00

21 iliopsoas Skejt Peglanje 7.0 7.0 0.0 14 0 0.0
22 Iksreti Ramenima + kg 2.5 10.0 2.5 10.0 2.5 10.0 0.0 30 75 0.0 Volume [seconds] 301.00
23 Kvadriceps Peglanje 3.0 3.0 0.0 6 0 0.0
Load [kg] 0.00
24 Kolut Napred 5.0 5.0 5.0 0.0 15 0 0.0
25 0.0 0 0 0.0
SET 1 SET 2 SET 3 SET 4 SET 5 SET 6 TEMPO VOLUME LOAD
VOLUME Feeling Morning
EXERCISE SECONDS
RTF

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RTF
kg reps sec kg reps sec kg reps sec kg reps sec kg reps sec kg reps sec sec reps kg sec
Feeling Before Work.
26 Hollow Body ISO 35 35 35 0 0 0 105.0
27 Lednjaci ISO 40 45 45 0 0 0 130.0 Feeling After Work.
28
CORE

Reverse Sit Up 1 12 1 12 1 12 0 0 0 36.0

DOMS before
29 Turkish Get Up Abs Only 3 10 3 10 3 10 0 0 0 30.0
30 0 0 0 0.0 Total # steps
31 0 0 0 0.0
TOTAL EE [kcal]
32 0 0 0 0.0
33 0 0 0 0.0 Training time 140.00
1 0
2 0
3 0
4 0
5 0
6 0

7 Snatch Balance Zadrzi sipku u donjoj overhead poziciji svaki put 3 sekunde
8 Hang Snatch Zadrzi sipku u donjoj overhead poziciji svaki put 3 sekunde
9 Snatch Pull
10 OHS [BB] Zadrzi Sipku u donjoj poziciji 3 sekunde
11 Deadlift [BB]
12 Back Squat PAUSE [BB] Zadrzi Sipku u donjoj poziciji 3 sekunde
13 GHD Roman Chair 90deg [BB] Zadrzi trup u gornjoj poziciji 1-2 sekunde
14 0
15 0
16 0
17 0
18 0
19 0

20 Toes to Bar Predvezba Nivo 2 Spoj sa GHD

21 iliopsoas Skejt Peglanje Spoj sa Pull Ups
22 Iksreti Ramenima + kg U Zagrevanju
23 Kvadriceps Peglanje
24 Kolut Napred
25 0

26 Hollow Body ISO Spajaj sa Front Squat

27 Lednjaci ISO Spoj sa reverse Sit up
28 Reverse Sit Up
29 Turkish Get Up Abs Only
30 0
31 0
32 0
33 0