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Tunc logged 1951 miles.

Last workout over 2 years ago. Help get them back on track!

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Entries

  1. FIT
    Çakma Mini Triathlon 01:39

    Dinlenme günü antrenmanı
    33 min kürek
    33 min bisiklet
    33 min koşu

  2. swim
    yeni yeniden 2600 m 01:00 37:08 pace

    8 aydan sonra ilk yüzme biraz teknik çalışma falan filan....

  3. FIT
    Sistem 11 01:20

    222 push up (max 11 turda bitecek)

    Bencpress
    7+7+5+3 tekrar
    70-60-50-45 kg
    7 tur

    Pushpress ladder
    12.5 -15 -17.5 -20 kg
    7 + 7+ 7+ 7 tekrar
    5 tur

    Barbell curl 11
    behind neck pull up 11
    one db t... read more

  4. FIT
    Sistem 11 01:00

    3x11 jump squat
    3x11 knee jump
    3x11 tuck jump
    3x30m broad jump
    3x30 m frog jump
    3 tur

    fasting full squat 60 kg 22 sn.(en az 11 tekrar) 66 sn dinlenme
    22 tur

    99 burpee pull up

    one leg squat 5x5

  5. FIT
    Recovery 8 km 00:30 06:02 pace

    4x2000 22-24 tempo 1:55 ortalama

  6. FIT
    System11 01:35

    55 ring pull up (strict , dead hang)
    11x11 bent over barb row (60 kg)
    55 ring deep push up

    11x deadlift fat bar (70kg)
    30m rope pull (40 kg)
    11 tur

    99 girya swing
    3 tur

    250 row
    150 ski erg
    3 tur

  7. FIT
    great System 11 01:00

    Wall squat 11
    Squat jump 11
    Split jump 22
    Tuck jump 11
    ski squat 11
    3 tur

    Girya squat 5 28kgx2
    100m ski ergo/airdyne/or row
    5 tur

    deadlift 11 100kg
    box jump 22
    5 tur

    O.H.S(over head squat) 5 60... read more

    • Tunc S.
      Tunc S.

      Teşekürler. Bu kendi kurduğumuz antrenman sisteminin adı. Bu orta seviyede geçiş dönemi için bir antrenman :)).

      over 3 years ago Like

    • Saliha
      Saliha Great Performance
      Great Performance:

      System 11 baya sağlammış...süper :)

      over 3 years ago

  8. RUN
    Bizim ormanda ufacık 10 km 01:00 09:39 pace

    10 dk ısınma
    10 x 200 m 35sn den. hepsi eğimde.
    arada 90 sn dinlenme ile.

  9. FIT
    01:20

    Wall Squat 11
    Jump Squat 22
    Air Squat 33
    Split jump 44
    Then
    Squat 11(bw)
    Goblet Squat 11
    5 tur
    Cement o.h.l. 30 m
    Runnıg step-Up 66''
    3tur
    Then
    O.h.s.s.p. 7
    Walking lunge &full moon ... read more

  10. FIT
    Asimetrik 01:00

    Wall Squat 2x11
    Then
    Squat 11
    Sled 30m
    3 tur
    Squat 7
    S.B. Walking 15m.
    3 tur
    Squat 3
    Burpess & frog jump 30 m
    3 tur
    P.W.
    Dead Lift 11
    S.B. Rotational 11
    3 tur
    Dead Lift 7
    Ring spınal stretch 11... read more

  11. FIT
    Asimetric 01:00

    Shoulder dislocated 2x11
    Then
    Bench press 22.14.11.9.7.5.3.
    Then
    Bent over barbell Row
    22.14.11.9.7.5.3
    Then
    War machine push Up 11
    Ring pull Up 11
    K.b. One arm chest press 11
    Rope ski Row 11
    Sled ... read more

  12. FIT
    good Asimetrik 00:50

    2x7 Wall Squat
    2x11 jump Squat
    2x7 Goblet Squat
    Then
    Squat+Dead Lift ledder
    11.10.9.8.7.6.5.4.3.2.1
    40kg - her set 10kg arttırarak bitiş 140kg
    Then
    2000 m Row
    22t24t26t28t

  13. FIT
    Asimetric 00:45

    2400 run or Row
    70 m run with bb or Row heavy resistance
    7 Burpess touch to chest bb
    7 tur
    7 pull Up
    7 Dips
    7 knees to elbows
    70 m run with bb or Row heavy resistance
    7 tur

  14. FIT
    good Asimetric Dead 01:25

    One dumbell walking lunge o.h.p. 2x30 m.
    Shoulder dislocated 2x11
    Then
    Overhead Squat + strict press
    Cross ledder
    11/1 -10/2-9/3-8/4-7/5-6/6-5/7-4/8-3/9-2/10-1/11

    Turkish get Up 5
    Hands Up... read more

  15. FIT
    good Asimetrik 01:00

    2x11 Wall Squat
    Chest files on the sb 11
    Tübin Row 22
    Chest press on the sb 11
    Bent over long Row11
    Roller crunch 11
    3 tur
    Then
    Dumb rotational push Up
    Pull Up chest to bar11
    5 tur
    Trx ... read more

  16. FIT
    Asimetric 01:00

    Wall Squat 2x7
    Then
    Tuck jump 5
    Split jump 5
    Burpess 5
    Frog jump 5
    Squat jump 5
    5 tur
    Back Squat with k.b.5x5 (1rm %80)
    Dead Lift 5x5 (1rm %80)
    Overhead Squat 5x5
    Barb walking lunge 5x30m
    Frog jump... read more

  17. FIT
    Arazide yokuş 00:40

    3 km ısınma
    7x 200 m yokuşta

    3x11 box jump 90cm