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Fountain of Youth

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Roman Kladivo

Roman Kladivo

Level 5 Valued Member
Certified Instructor
Age: 28
Height: 180 cm
Weight: 94 kg
Goal for next three months: Lost fat, keep muscles (as much as possible), keep strength and power
Circumstances: Governmental restrictions due to covid banns me from a gym so I am training at home. Time is limited due to working on a new house and preparing the household for a new baby

Monday - 13.12. 2021 (1)
Mobility - GFE + Pistol Prep
OAPU (Knee level) - 1,3
Pistol on Bench (+20 kg) - 2,4,4
KB Row (16 kg) - 2x(4,6,10), 6
 
Tuesday - 14.12. 2021 (1)
Mobility - GFE
QaD (Snatch)
32 kg
5x4
2 rounds
 
Last edited:
Wednesday - 15.12. 2021 (2)
Mobility - GFE + Pistol Prep
Pistol on Bench (+24 kg) - 1, 3
KB Row (24 kg) - 3, 4, 7
OAPU (Hip Level) - 2x(3,5,8(7))
 
Thursday - 16.12. 2021 (2)
Mobility - GFE
QaD (Snatch)
32 kg
5x4
3 rounds
 
Last edited:
Friday 17.12. 2021 (3)
Mobility - GFE + Pistol Prep
Pull Up (BW) - 1, 2, 3
OAPU (Thing Level) - 2, 3, 5
Pistol on Bench (+16 kg) - 2x(3,5,8(7))
 
Saturday 18.12. 2021 (3)
Mobility - GFE
QaD (Snatch)
32 kg
5x4
2 rounds

Sunday 19.12. 2021 (Rest day)
General mobility and rest.
 
Last edited:
Monday 20.12. 2021 (4)
Mobility - GFE + Pistol Prep
OAPU (Knee Level) - 1, 2
Pistol on Bench (+20 kg) - 2x(2,4,6), 2, 6
KB Row (16 kg) - 3x(4,6,10(9))
 
Wednesday - 22.12. 2021 (5)
Mobility - GFE + Pistol Prep
Pistol on Bench (+24 kg) - 1, 2, 3
KB Row (24 kg) - 3, 4, 7, 3, 6
OAPU (Hip Level) - 3x(3,5,8(6))
 
Thursday - 23.12. 2021 (5)
Mobility - GFE
QaD (Snatch)
32 kg
5x4
4 rounds
 
Last edited:
Friday 24.12. 2021 (6)
Mobility - GFE + Pistol Prep
Pull Up (BW) - 2
OAPU (Thing Level) - 2, 3, 5, 2, 5
Pistol on Bench (+16 kg) - 3x(3,5,8), 3, 8
 
Saturday 25.12. 2021 (6)
Mobility - GFE
QaD (Snatch)
32 kg
5x4 / 10x2
3 rounds

Sunday 26.12. 2021 (Rest day)
General mobility and rest.
 
Last edited:
Monday 27.12. 2021 (7)
Mobility - GFE + Pistol Prep
OAPU (Knee Level) - 1, 2, 3
Pistol on Bench (+20 kg) - 2x(2,4,6),4
KB Row (16 kg) - 3x(4,6,10), 4, 9
 
Wednesday - 29.12. 2021 (8)
Mobility - GFE + Pistol Prep
Pistol on Bench (+24 kg) - 1, 2,
KB Row (24 kg) - 2x(3,4,7)
OAPU (Hip Level) - 4x(3,5,8),3,7

Thursday - 30.12. 2021 (8)
Mobility - GFE
QaD (Snatch)
32 kg
5x4+10/2
3 rounds

Friday 31.12. 2021 (9)
Mobility - GFE + Pistol Prep
Pull Up (BW) - 1,3
OAPU (Thing Level) - 2x(2, 3, 5), 2, 3
Pistol on Bench (+16 kg) - 4x(3,5,8), 3, 7

Saturday 1.1. 2022 (9)
Mobility - GFE
QaD (Snatch)
32 kg
5x4
2 rounds
 
Sunday 2.1. 2022 (Rest day)
General mobility and rest.

Monday 3.1. 2022 (10)
Mobility - GFE + Pistol Prep
OAPU (Knee Level) - 2
Pistol on Bench (+20 kg) - 5
KB Row (16 kg) - 4,6,10,4,8
 
Tuesday - 4.1. 2022 (10)
Mobility - GFE
QaD (Snatch)
32 kg
10x2
4 rounds

Wednesday - 5.1. 2022 (11)
Mobility - GFE + Pistol Prep
Pistol on Bench (+24 kg) - 2
KB Row (24 kg) - 3, 7
OAPU (Hip Level) - 3x(3,5,8),3,8
 
Friday 31.12. 2021 (12)
Mobility - GFE + Pistol Prep
Pull Up (BW) - 1,2
OAPU (Thing Level) - 2x(2, 3, 5),3
Pistol on Bench (+16 kg) - 3x(3,5,8(6))
 
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