Training Diary

From now here you can read about my  daily trainings, what and when I did :- )

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2014., 7 November,  Friday:
- 2 x 5 pistol SQUAT  ( each leg)
- 2 x 5  OAPSP  ( each arm )
- active stretching
- 1 x 20 PSP on chairs
- 1 x 15 sec uneven, hang with towel ( each arm)

2014., 6 November,  Thursday:
- 2 x 1  Half  OA PUP  ( each arm )
- 2 x 8  full  LL
- 2 x 3 uneven HSPU  on basketball ( each arm)
- 1 x 15 sec uneven, hang with towel ( each arm)

2014., 5 November,  Wednesday:
- 2 x 5 pistol SQUAT  ( each leg)
- 2 x 5  OAPSP  ( each arm )
- active stretching
- 1 x 20 PSP on chairs
- 1 x 15 sec uneven, hang with towel ( each arm)

2014., 4 November,  Tuesday:
- 2 x 1  Half  OA PUP  ( each arm )
- 2 x 8  full  LL
- 2 x 3 uneven HSPU  on basketball ( each arm)
- 1 x 15 sec uneven, hang with towel ( each arm)

2014., 03  November , Monday:
- 7 kms running
- 1 x 60 situp

2014., 11 October, Saturday:
29th Budapest SPAR Maraton, 42 kms. Time: 5:10:55

2014., 2 October, Thursday:
Kettlebell ( 16 kg / 24 kg ) + C. T.
- 1 x 1, 2, 3,+   HSPU  ladder / 24 kg
- 1 x 1, 2, 3 +   PUP  ladder / 24 kg
- 1 x 1, 2, 3 +   HSPU  ladder / 24 kg
- 1 x 1, 2 ,3  +   PUP  ladder / 24 kg
- 2 x 8  HALO / 24 kg
- rest time : 60 sec

2014., 1 October,  Wednesday:
- 1 x 1,5  OA PUP  ( each arm )
- 1 x 16  full  LL- 1 x 5 uneven HSPU  on basketball ( each arm)
- 1 x 10 pistol SQUAT  ( each leg)
- 1 x 7  OAPSP  ( each arm )
- active stretching
- 1 x 20 PSP on chairs
- 1 x 30 sec uneven, hang with towel ( each arm)

2014., 30 September, Tuesday:
Kettlebell ( 16 kg / 24 kg ) + C. T.
- 1 x 1, 2, 3  +   HSPU  ladder / 2 x 16 kg
- 1 x 1, 2, 3  +   PUP  ladder / 2 x  16 kg
- 1 x 1, 2, 3  +   HSPU  ladder /2 x  16 kg
- 1 x 1, 2, 3  +   PUP  ladder / 2 x  16 kg
- 1 x 8, 1 x 7 HALO / 24 kg
- rest time : 30 sec

2014., 29  September , Monday:
- 15 kms running
- 1 x 50 SL Calf with stretched leg ( each leg)

2014., 26 September,  Friday:
- 1 x 1  OA PUP  ( each arm )
- 1 x 16  full  LL- 1 x 5 uneven HSPU  on basketball ( each arm)
- 1 x 7 pistol SQUAT with 16 kgs kettlebell  ( each leg)
- 1 x 7  OAPSP  ( each arm )
- active stretching
- 1 x 20 PSP on chairs
- 1 x 30 sec uneven, hang with towel ( each arm)

2014., 25 September, Thursday:
Kettlebell ( 16 kg / 24 kg ) + C. T.
- 1 x 1, 2, 3,+   HSPU  ladder / 24 kg
- 1 x 1, 2, 3 +   PUP  ladder / 24 kg
- 1 x 1, 2, 3 +   HSPU  ladder / 24 kg
- 1 x 1,2 ,3  +   PUP  ladder / 24 kg
- 1 x 8, 1  x 7  HALO / 24 kg
- rest time : 60 sec

2014., 24 September,  Wednesday:
- 1 x 1  OA PUP  ( each arm )
- 1 x 16  full  LL- 1 x 5 uneven HSPU  on basketball ( each arm)
- 1 x 7 pistol SQUAT with 16 kgs kettlebell  ( each leg)
- 1 x 7  OAPSP  ( each arm )
- active stretching
- 1 x 20 PSP on chairs
- 1 x 25 sec uneven, hang with towel ( each arm)

2014., 23 September, Tuesday:
Kettlebell ( 16 kg / 24 kg ) + C. T.
- 1 x 1, 2, 3  +   HSPU  ladder / 2 x 16 kg
- 1 x 1, 2, 3  +   PUP  ladder / 2 x  16 kg
- 1 x 1, 2, 3  +   HSPU  ladder /2 x  16 kg
- 1 x 1, 2, 3  +   PUP  ladder / 2 x  16 kg
- 1 x 8, 1 x 7 HALO / 24 kg
- rest time : 30 sec

2014., 22  September , Monday:
- 30 kms running
- 1 x 50 SL Calf with stretched leg ( each leg)

2014., 19 September,  Friday:
- 1 x 1  OA PUP  ( each arm )
- 1 x 16  full  LL- 1 x 5 uneven HSPU  on basketball ( each arm)
- 1 x 7 pistol SQUAT with 16 kgs kettlebell  ( each leg)
- 1 x 6  OAPSP  ( each arm )
- active stretching
- 1 x 20 PSP on chairs
- 1 x 20 sec uneven, hang with towel ( each arm)

2014., 18 September, Thursday:
Kettlebell ( 16 kg / 24 kg ) + C. T.
- 1 x 1, 2, 3,+   HSPU  ladder / 24 kg
- 1 x 1, 2, 3 +   PUP  ladder / 24 kg
- 1 x 1, 2, 3 +   HSPU  ladder / 24 kg
- 1 x 1,2  +   PUP  ladder / 24 kg
- 1 x 8, 1  x 7  HALO / 24 kg
- rest time : 60 sec

2014., 17 September,  Wednesday:
- 1 x 1  OA PUP  ( each arm )
- 1 x 16  full  LL- 1 x 5 uneven HSPU  on basketball ( each arm)
- 1 x 7 pistol SQUAT with 16 kgs kettlebell  ( each leg)
- 1 x 6  OAPSP  ( each arm )
- active stretching
- 1 x 20 PSP on chairs
- 1 x 20 sec uneven, hang with towel ( each arm)

2014., 16 September, Tuesday:
Kettlebell ( 16 kg / 24 kg ) + C. T.
- 1 x 1, 2, 3  +   HSPU  ladder / 2 x 16 kg
- 1 x 1, 2, 3  +   PUP  ladder / 2 x  16 kg
- 1 x 1, 2, 3  +   HSPU  ladder /2 x  16 kg
- 1 x 1, 2, 3  +   PUP  ladder / 2 x  16 kg
- 1 x 8, 1 x 7 HALO / 24 kg
- rest time : 30 sec

2014., 15 September , Monday:
- 30 kms running
- 1 x 50 SL Calf with stretched leg ( each leg)

2014., 11 September, Thursday:
Kettlebell ( 16 kg / 24 kg ) + C. T.
- 1 x 1, 2, 3,+   HSPU  ladder / 24 kg
- 1 x 1, 2, 3 +   PUP  ladder / 24 kg
- 1 x 1, 2, 3 +   HSPU  ladder / 24 kg
- 1 x 1,2  +   PUP  ladder / 24 kg
- 1 x 8, 1  x 7  HALO / 24 kg
- rest time : 60 sec

2014., 10 September,  Wednesday:
- 1 x 1  OA PUP  ( each arm )
- 1 x 16  full  LL- 1 x 5 uneven HSPU  on basketball ( each arm)
- 1 x 7 pistol SQUAT with 16 kgs kettlebell  ( each leg)
- 1 x 6  OAPSP  ( each arm )
- active stretching
- 1 x 20 PSP on chairs
- 1 x 20 sec uneven, hang with towel ( each arm)

2014., 9 September, Tuesday:
Kettlebell ( 16 kg / 24 kg ) + C. T.
- 1 x 1, 2, 3  +   HSPU  ladder / 2 x 16 kg
- 1 x 1, 2, 3  +   PUP  ladder / 2 x  16 kg
- 1 x 1, 2, 3  +   HSPU  ladder /2 x  16 kg
- 1 x 1, 2, 3  +   PUP  ladder / 2 x  16 kg
- 1 x 8, 1 x 7 HALO / 24 kg
- rest time : 30 sec

2014., 8 September , Monday:
- 23 kms running
- 1 x 50 SL Calf with stretched leg ( each leg)

2014., 5 September,  Friday:
- 1 x 5, 1 x 3  uneven HSPU  on basketball ( each arm)
- 2 x 7 pistol SQUAT with 16 kgs kettlebell  ( each leg)
- 1 x 48 sec uneven, hang with towel ( each arm)

2014., 4 September, Thursday:
Kettlebell ( 16 kg / 24 kg ) + C. T.
- 1 x 1, 2, 3,+   HSPU  ladder / 24 kg
- 1 x 1, 2, 3 +   PUP  ladder / 24 kg
- 1 x 1, 2, 3 +   HSPU  ladder / 24 kg
- 1 x 1  +   PUP  ladder / 24 kg
- 1 x 8, 1  x 7  HALO / 24 kg
- rest time : 60 sec

2014., 3 September,  Wednesday:
- 2 x 1  OA PUP  ( each arm )
- 1 x 15, 1 x 14  full  LL
- 1 x 20 PSP on chairs
- 1 x 48 sec uneven, hang with towel ( each arm)

2014., 2 September, Tuesday:
Kettlebell ( 16 kg / 24 kg ) + C. T.
- 1 x 1, 2, 3  +   HSPU  ladder / 2 x 16 kg
- 1 x 1, 2, 3  +   PUP  ladder / 2 x  16 kg
- 1 x 1, 2, 3  +   HSPU  ladder /2 x  16 kg
- 1 x 1, 2, 3  +   PUP  ladder / 2 x  16 kg
- 1 x 8, 1 x 7 HALO / 24 kg
- rest time : 30 sec

2014., 1 September , Monday:
- 1 x 13  OAPSP  ( each arm )
- 2 x 10 full bridge
- active stretching
- 1 x 50 SL Calf with stretched leg ( each leg)
- 15 kms running

2014., 29 August,  Friday:
- 1 x 4, 1 x 3  uneven HSPU  on basketball ( each arm)
- 2 x 7 pistol SQUAT with 16 kgs kettlebell  ( each leg)
- 1 x 45 sec uneven, hang with towel ( each arm)

2014., 28 August, Thursday:
Kettlebell ( 16 kg / 24 kg ) + C. T.
- 1 x 1, 2, 3,+   HSPU  ladder / 24 kg
- 1 x 1, 2, 3 +   PUP  ladder / 24 kg
- 1 x 1, 2, 3 +   HSPU  ladder / 24 kg
- 2 x 7 HALO / 24 kg
- rest time : 60 sec

2014., 27 August,  Wednesday:
- 2 x 1  OA PUP  ( each arm )
- 2 x 14  full  LL
- 1 x 20 PSP on chairs
- 1 x 45 sec uneven, hang with towel ( each arm)

2014., 26 August, Tuesday:
Kettlebell ( 16 kg / 24 kg ) + C. T.
- 1 x 1, 2, 3  +   HSPU  ladder / 2 x 16 kg
- 1 x 1, 2, 3  +   PUP  ladder / 2 x  16 kg
- 1 x 1, 2, 3  +   HSPU  ladder /2 x  16 kg
- 2 x 7 HALO / 24 kg
- rest time : 30 sec

2014., 25 August, Monday:
- 1 x 13  OAPSP  ( each arm )
- 2 x 10 full bridge
- active stretching
- 1 x 50 SL Calf with stretched leg ( each leg)
- 15 kms running

2014., 15 August,  Friday:
- 2 x 3  uneven HSPU  on basketball ( each arm)
- 2 x 7 pistol SQUAT with 16 kgs kettlebell  ( each leg)
- 1 x 45 sec uneven, hang with towel ( each arm)

2014., 14 August, Thursday:
Kettlebell ( 16 kg / 24 kg ) + C. T.
- 1 x 1, 2, 3,+   HSPU  ladder / 24 kg
- 1 x 1, 2, 3 +   PUP  ladder / 24 kg
- 1 x 1, 2, 3 +   HSPU  ladder / 24 kg
- 2 x 7 HALO / 24 kg
- rest time : 60 sec

2014., 13 August,  Wednesday:
- 2 x 1  OA PUP  ( each arm )
- 2 x 14  full  LL
- 1 x 20 PSP on chairs
- 1 x 45 sec uneven, hang with towel ( each arm)

2014., 12 August, Tuesday:
Kettlebell ( 16 kg / 24 kg ) + C. T.
- 1 x 1, 2, 3  +   HSPU  ladder / 2 x 16 kg
- 1 x 1, 2, 3  +   PUP  ladder / 2 x  16 kg
- 1 x 1, 2, 3  +   HSPU  ladder /2 x  16 kg
- 2 x 7 HALO / 24 kg
- rest time : 30 sec

2014., 11 August, Monday:
- clutch and press flag  - each side 
- 1 x 13  OAPSP  ( each arm )
- 2 x 10 full bridge
- active stretching
- 1 x 50 SL Calf with stretched leg ( each leg)
- 15 kms running

2014., 8 August,  Friday:
- 1 x 5  uneven HSPU  on basketball ( each arm)
- 2 x 7 pistol SQUAT with 16 kgs kettlebell  ( each leg)
- 1 x 40 sec uneven, hang with towel ( each arm)

2014., 7 August, Thursday:
Kettlebell ( 16 kg / 24 kg ) + C. T.
- 1 x 1, 2, 3 +   HSPU  ladder / 24 kg
- 1 x 1, 2, 3 +   PUP  ladder / 24 kg
- 1 x 1, 2, 3 +   HSPU  ladder / 24 kg
- 2 x 7 HALO / 24 kg
- rest time : 60 sec

2014., 6 August,  Wednesday:
- 2 x 4 half OA PUP  ( each arm )
- 2 x 14  full  LL
- 1 x 20 PSP on chairs
- 1 x 35 sec uneven, hang with towel ( each arm)

2014., 5 August, Tuesday:
Kettlebell ( 16 kg / 24 kg ) + C. T.
- 1 x 1, 2, 3  +   HSPU  ladder / 2 x 16 kg
- 1 x 1, 2, 3  +   PUP  ladder / 2 x  16 kg
- 1 x 1, 2, 3  +   HSPU  ladder /2 x  16 kg
- 2 x 7 HALO / 24 kg
- rest time : 30 sec

2014., 4 August, Monday:
- clutch and press flag  - each side 
- 1 x 12  OAPSP  ( each arm )
- 2 x 10 full bridge
- active stretching
- 1 x 50 SL Calf with stretched leg ( each leg)
- 15 kms running

2014., 18 July,  Friday:
- 1 x 5  uneven HSPU  on basketball ( each arm)
- 2 x 7 pistol SQUAT with 16 kgs kettlebell  ( each leg)
- 1 x 35 sec uneven, hang with towel ( each arm)

2014., 17 July, Thursday:
Kettlebell ( 16 kg / 24 kg ) + C. T.
- 1 x 1, 2, 3, 4, 5  +   HSPU  ladder / 16 kg
- 1 x 1, 2, 3, 4, 5  +   PUP  ladder / 16 kg
- 1 x 1, 2, 3, 4, 5  +   HSPU  ladder / 16 kg
- 1 x 1, 2, 3, 4, 5  +   PUP  ladder / 16 kg
- 1 x 1, 2, 3, 4, 5  +   HSPU  ladder / 16 kg
- 2 x 6 HALO / 24 kg
- rest time : 30 sec

2014., 16 July,  Wednesday:
- 2 x 4 half OA PUP  ( each arm )
- 2 x 14  full  LL
- 1 x 20 PSP on chairs
- 1 x 35 sec uneven, hang with towel ( each arm)

2014., 15 July, Tuesday:
Kettlebell ( 16 kg / 24 kg ) + C. T.
- 1 x 11 swing + 8s + 1 x 8 HSPU / 24 kg
- 1 x 11 OA swing + 8s + 1 x 8 HSPU / 24 kg
- 1 x 11 changed arm swing + 8s + 1 x 8 HSPU / 24 kg
- 1 x 11 swing + 8s + 1 x 10 PUP / 24 kg
- 1 x 11 OA swing + 8s + 1 x 10 PUP / 24 kg
- 1 x 11 changed arm swing + 8s + 1 x 10 PUP / 24 kg
- 2 x 6 HALO / 24 kg
- rest time : 60 sec

2014., 14 July, Monday:
- clutch and press flag  - each side 
- 1 x 12  OAPSP  ( each arm )
- 2 x 10 full bridge
- active stretching
- 1 x 50 SL Calf with stretched leg ( each leg)
- 15 kms running

2014., 11 July,  Friday:
- 1 x 5  uneven HSPU  on basketball ( each arm)
- 1 x 7, 1 x 6 pistol SQUAT with 16 kgs kettlebell  ( each leg)
- 1 x 30 sec uneven, hang with towel ( each arm)

2014., 10 July, Thursday:
Kettlebell ( 16 kg / 24 kg ) + C. T.
- 1 x 1, 2, 3, 4, 5  +   HSPU  ladder / 16 kg
- 1 x 1, 2, 3, 4, 5  +   PUP  ladder / 16 kg
- 1 x 1, 2, 3, 4, 5  +   HSPU  ladder / 16 kg
- 1 x 1, 2, 3, 4  +   PUP  ladder / 16 kg
- 1 x 1, 2, 3, 4  +   HSPU  ladder / 16 kg
- 2 x 6 HALO / 24 kg
- rest time : 30 sec

2014., 9 July,  Wednesday:
- 2 x 4 half OA PUP  ( each arm )
- 1 x 14, 1 x 13  full  LL
- 1 x 20 PSP on chairs
- 1 x 30 sec uneven, hang with towel ( each arm)

2014., 8 July, Tuesday:
Kettlebell ( 16 kg / 24 kg ) + C. T.
- 1 x 11 swing + 8s + 1 x 8 HSPU / 24 kg
- 1 x 11 OA swing + 8s + 1 x 8 HSPU / 24 kg
- 1 x 11 changed arm swing + 8s + 1 x 8 HSPU / 24 kg
- 1 x 11 swing + 8s + 1 x 10 PUP / 24 kg
- 1 x 11 OA swing + 8s + 1 x 10 PUP / 24 kg
- 1 x 11 changed arm swing + 8s + 1 x 9 PUP / 24 kg
- 2 x 6 HALO / 24 kg
- rest time : 60 sec

2014., 7 July, Monday:
- clutch and press flag  - each side 
- 1 x 11  OAPSP  ( each arm )
- 2 x 10 full bridge
- active stretching
- 1 x 50 SL Calf with stretched leg ( each leg)
- 15 kms running

2014., 4 July,  Friday:
- 1 x 5  uneven HSPU  on basketball ( each arm)
- 1 x 7, 1 x 6 pistol SQUAT with 16 kgs kettlebell  ( each leg)
- 1 x 20 sec uneven, hang with towel ( each arm)

2014., 3 July, Thursday:
Kettlebell ( 16 kg / 24 kg ) + C. T.
- 1 x 1, 2, 3, 4, 5  +   HSPU  ladder / 16 kg
- 1 x 1, 2, 3, 4, 5  +   PUP  ladder / 16 kg
- 1 x 1, 2, 3, 4  +   HSPU  ladder / 16 kg
- 1 x 1, 2, 3, 4  +   PUP  ladder / 16 kg
- 1 x 1, 2, 3, 4  +   HSPU  ladder / 16 kg
- 2 x 6 HALO / 24 kg
- rest time : 30 sec

2014., 2 July,  Wednesday:
- 1 x 4 half OA PUP  ( each arm )
- 1 x 14, 1 x 13  full  LL
- 1 x 20 PSP on chairs
- 60 sec double,  hang with towel

2014., 1 July, Tuesday:
Kettlebell ( 16 kg / 24 kg ) + C. T.
- 1 x 11 swing + 8s + 1 x 8 HSPU / 24 kg
- 1 x 11 OA swing + 8s + 1 x 8 HSPU / 24 kg
- 1 x 11 changed arm swing + 8s + 1 x 8 HSPU / 24 kg
- 1 x 11 swing + 8s + 1 x 10 PUP / 24 kg
- 1 x 11 OA swing + 8s + 1 x 9 PUP / 24 kg
- 1 x 11 changed arm swing + 8s + 1 x 9 PUP / 24 kg
- 2 x 6 HALO / 24 kg
- rest time : 60 sec

2014., 30 June, Monday:
- clutch and press flag  - each side 
- 1 x 11  OAPSP  ( each arm )
- 2 x 10 full bridge
- active stretching
- 1 x 50 SL Calf with stretched leg ( each leg)
- 15 kms running

2014., 27 June,  Friday:
- 1 x 4  uneven HSPU  on basketball ( each arm)
- 2 x 6 pistol SQUAT with 16 kgs kettlebell  ( each leg)
- 1 x 45 sec double,  hang with towel

2014., 26 June, Thursday:
Kettlebell ( 16 kg / 24 kg ) + C. T.
- 1 x 1, 2, 3, 4, 5  +   HSPU  ladder / 16 kg
- 1 x 1, 2, 3, 4  +   PUP  ladder / 16 kg
- 1 x 1, 2, 3, 4  +   HSPU  ladder / 16 kg
- 1 x 1, 2, 3, 4  +   PUP  ladder / 16 kg
- 1 x 1, 2, 3, 4  +   HSPU  ladder / 16 kg
- 2 x 6 HALO / 24 kg
- rest time : 30 sec

2014., 25 June,  Wednesday:
- 1 x 3 half OA PUP  ( each arm )
- 2 x 13  full  LL
- 1 x 20 PSP on chairs
- 1 x 40 sec double,  hang with towel

2014., 24 June, Tuesday:
Kettlebell ( 16 kg / 24 kg ) + C. T.
- 1 x 10 swing + 8s + 1 x 8 HSPU / 24 kg
- 1 x 10 OA swing + 8s + 1 x 8 HSPU / 24 kg
- 1 x 10 changed arm swing + 8s + 1 x 8 HSPU / 24 kg
- 1 x 10 swing + 8s + 1 x 9 PUP / 24 kg
- 1 x 10 OA swing + 8s + 1 x 9 PUP / 24 kg
- 1 x 10 changed arm swing + 8s + 1 x 9 PUP / 24 kg
- 2 x 6 HALO / 24 kg
- rest time : 60 sec

2014., 23 June, Monday:
- clutch and press flag  - each side 
- 1 x 11  OAPSP  ( each arm )
- 2 x 10 full bridge
- active stretching
- 1 x 50 SL Calf with stretched leg ( each leg)
- 15 kms running

2014., 20 June,  Friday:
- 1 x 4  uneven HSPU  on basketball ( each arm)
- 2 x 6 pistol SQUAT with 16 kgs kettlebell  ( each leg)
- 1 x 40 sec double,  hang with towel

2014., 19 June, Thursday:
Kettlebell ( 16 kg / 24 kg ) + C. T.
- 1 x 1, 2, 3, 4  +   HSPU  ladder / 16 kg
- 1 x 1, 2, 3, 4  +   PUP  ladder / 16 kg
- 1 x 1, 2, 3, 4  +   HSPU  ladder / 16 kg
- 1 x 1, 2, 3, 4  +   PUP  ladder / 16 kg
- 1 x 1, 2, 3, 4  +   HSPU  ladder / 16 kg
- 2 x 6 HALO / 24 kg
- rest time : 30 sec

2014., 18 June,  Wednesday:
- 1 x 3 half OA PUP  ( each arm )
- 2 x 13  full  LL
- 1 x 20 PSP on chairs
- 1 x 35 sec double,  hang with towel

2014., 17 June, Tuesday:
Kettlebell ( 16 kg / 24 kg ) + C. T.
- 1 x 10 swing + 8s + 1 x 8 HSPU / 24 kg
- 1 x 10 OA swing + 8s + 1 x 8 HSPU / 24 kg
- 1 x 10 changed arm swing + 8s + 1 x 8 HSPU / 24 kg
- 1 x 8 military press + 1 x 9 PUP / 16 kg
- 1 x 8 military press + 1 x 9 PUP / 16 kg
- 1 x 8 military press + 1 x 9 PUP / 16 kg
- 2 x 6 HALO / 24 kg
- rest time : 60 sec

2014., 16 June, Monday:
- clutch and press flag  - each side 
- 1 x 11  OAPSP  ( each arm )
- 2 x 10 full bridge
- active stretching
- 1 x 50 SL Calf with stretched leg ( each leg)
- 14 kms running

2014., 13 June,  Friday:
- 1 x 4  uneven HSPU  on basketball ( each arm)
- 1 x 6, 1 x 5  pistol SQUAT with 16 kgs kettlebell  ( each leg)
- 1 x 30 sec double,  hang with towel

2014., 12 June, Thursday:
Kettlebell ( 16 kg / 24 kg ) + C. T.
- 1 x 10 swing + 8s + 1 x 8 HSPU / 24 kg
- 1 x 10 OA swing + 8s + 1 x 8 HSPU / 24 kg
- 1 x 10 changed arm swing + 8s + 1 x 8 HSPU / 24 kg
- 1 x 9 military press + 1 x 8 PUP / 16 kg
- 1 x 9 military press + 1 x 8 PUP / 16 kg
- 1 x 8 military press + 1 x 8 PUP / 16 kg
- 2 x 6 HALO / 24 kg
- rest time : 30 sec

2014., 11 June,  Wednesday:
- 1 x 3 half OA PUP  ( each arm )
- 2 x 13  full  LL
- 1 x 20 PSP on chairs
- 1 x 30 sec double,  hang with towel

2014., 10 June, Tuesday:
Kettlebell ( 16 kg / 24 kg ) + C. T.
- 1 x 10 swing + 8s + 1 x 8 HSPU / 24 kg
- 1 x 10 OA swing + 8s + 1 x 8 HSPU / 24 kg
- 1 x 10 changed arm swing + 8s + 1 x 8 HSPU / 24 kg
- 1 x 9 military press + 1 x 8 PUP / 16 kg
- 1 x 9 military press + 1 x 8 PUP / 16 kg
- 1 x 8 military press + 1 x 8 PUP / 16 kg
- 2 x 6 HALO / 24 kg
- rest time : 30 sec

2014., 9 June, Monday:
- clutch and press flag  - each side 
- 1 x 11  OAPSP  ( each arm )
- 2 x 10 full bridge
- active stretching
- 1 x 50 SL Calf with stretched leg ( each leg)
- 12 kms running

2014., 30 May,  Friday:
- 1 x 4  uneven HSPU  on basketball ( each arm)
- 1 x 6, 1 x 5  pistol SQUAT with 16 kgs kettlebell  ( each leg)
- 1 x 47 sec OA hang ( each arm)

2014., 29 May, Thursday:
Kettlebell ( 16 kg / 24 kg ) + C. T.
- 1 x 9 swing + 8s + 1 x 8 HSPU / 24 kg
- 1 x 9 OA swing + 8s + 1 x 8 HSPU / 24 kg
- 1 x 9 changed arm swing + 8s + 1 x 8 HSPU / 24 kg
- 1 x 8 military press + 1 x 8 PUP / 16 kg
- 1 x 8 military press + 1 x 8 PUP / 16 kg
- 1 x 8 military press + 1 x 8 PUP / 16 kg
- 2 x 5 HALO / 24 kg
- rest time : 30 sec

2014., 28 May,  Wednesday:
- 1 x 3 half OA PUP  ( each arm )
- 2 x 12  full  LL
- 1 x 20 PSP on chairs
- 1 x 47 sec  hang with towel

2014., 27 May, Tuesday:
Kettlebell ( 16 kg / 24 kg ) + C. T.
- 1 x 9 swing + 8s + 1 x 8 HSPU / 24 kg
- 1 x 9 OA swing + 8s + 1 x 8 HSPU / 24 kg
- 1 x 9 changed arm swing + 8s + 1 x 8 HSPU / 24 kg
- 1 x 8 military press + 1 x 8 PUP / 16 kg
- 1 x 8 military press + 1 x 8 PUP / 16 kg
- 1 x 8 military press + 1 x 8 PUP / 16 kg
- 2 x 5 HALO / 24 kg
- rest time : 30 sec

2014., 26 May, Monday:
- clutch and press flag  - each side 
- 2 x 5  OAPSP closed legs ( each arm )
- 2 x 10 full bridge
- active stretching
- 1 x 50 SL Calf with stretched leg ( each leg)
- 12 kms running

2014., 23 May,  Friday:
- 1 x 4  uneven HSPU  on basketball ( each arm)
- 1 x 6, 1 x 5  pistol SQUAT with 16 kgs kettlebell  ( each leg)
- 1 x 47 sec OA hang ( each arm)

2014., 22 May, Thursday:
Kettlebell ( 16 kg / 24 kg ) + C. T.
- 1 x 8 swing + 8s + 1 x 8 HSPU / 24 kg
- 1 x 8 OA swing + 8s + 1 x 8 HSPU / 24 kg
- 1 x 8 changed arm swing + 8s + 1 x 8 HSPU / 24 kg
- 1 x 8 military press + 1 x 8 PUP / 16 kg
- 1 x 8 military press + 1 x 8 PUP / 16 kg
- 1 x 7 military press + 1 x 8 PUP / 16 kg
- 2 x 5 HALO / 24 kg
- rest time : 30 sec

2014., 21 May,  Wednesday:
- 1 x 3 half OA PUP  ( each arm )
- 2 x 12  full  LL
- 1 x 20 PSP on chairs
- 1 x 47 sec  hang with towel

2014., 20 May, Tuesday:
Kettlebell ( 16 kg / 24 kg ) + C. T.
- 1 x 8 swing + 8s + 1 x 8 HSPU / 24 kg
- 1 x 8 OA swing + 8s + 1 x 8 HSPU / 24 kg
- 1 x 8 changed arm swing + 8s + 1 x 8 HSPU / 24 kg
- 1 x 8 military press + 1 x 8 PUP / 16 kg
- 1 x 8 military press + 1 x 8 PUP / 16 kg
- 1 x 7 military press + 1 x 8 PUP / 16 kg
- 2 x 5 HALO / 24 kg
- rest time : 30 sec

2014., 19 May, Monday:
- clutch and press flag  - each side 
- 2 x 5  OAPSP closed legs ( each arm )
- 2 x 10 full bridge
- active stretching
- 1 x 49 SL Calf with stretched leg ( each leg)
- 11 kms running

2014., 16 May,  Friday:
- 1 x 4  uneven HSPU  on basketball ( each arm)
- 1 x 6, 1 x 5  pistol SQUAT with 16 kgs kettlebell  ( each leg)
- 1 x 47 sec OA hang ( each arm)

2014., 15 May, Thursday:
Kettlebell ( 16 kg / 24 kg ) + C. T.
- 1 x 7 swing + 8s + 1 x 8 HSPU / 24 kg
- 1 x 7 OA swing + 8s + 1 x 8 HSPU / 24 kg
- 1 x 7 changed arm swing + 8s + 1 x 8 HSPU / 24 kg
- 1 x 8 military press + 1 x 8 PUP / 16 kg
- 1 x 7 military press + 1 x 8 PUP / 16 kg
- 1 x 7 military press + 1 x 8 PUP / 16 kg
- 2 x 5 HALO / 24 kg
- rest time : 30 sec

2014., 14 May,  Wednesday:
- 1 x 3 half OA PUP  ( each arm )
- 2 x 12  full  LL
- 1 x 20 PSP on chairs
- 1 x 47 sec  hang with towel

2014., 13 May, Tuesday:
Kettlebell ( 16 kg / 24 kg ) + C. T.
- 1 x 7 swing + 8s + 1 x 8 HSPU / 24 kg
- 1 x 7 OA swing + 8s + 1 x 8 HSPU / 24 kg
- 1 x 7 changed arm swing + 8s + 1 x 8 HSPU / 24 kg
- 1 x 8 military press + 1 x 8 PUP / 16 kg
- 1 x 7 military press + 1 x 8 PUP / 16 kg
- 1 x 7 military press + 1 x 8 PUP / 16 kg
- 2 x 5 HALO / 24 kg
- rest time : 30 sec

2014., 12 May, Monday:
- clutch and press flag  - each side 
- 2 x 5  OAPSP closed legs ( each arm )
- 2 x 10 full bridge
- active stretching
- 1 x 49 SL Calf with stretched leg ( each leg)
- 11 kms running

2014., 9 May,  Friday:
- 1 x 3  uneven HSPU  on basketball ( each arm)
- 1 x 6, 1 x 5  pistol SQUAT with 16 kgs kettlebell  ( each leg)
- 1 x 47 sec OA hang ( each arm)

2014., 8 May, Thursday:
Kettlebell ( 16 kg / 24 kg ) + C. T.
- 1 x 6 swing + 8s + 1 x 8 HSPU / 24 kg
- 1 x 6 OA swing + 8s + 1 x 8 HSPU / 24 kg
- 1 x 6 changed arm swing + 8s + 1 x 8 HSPU / 24 kg
- 1 x 7 military press + 1 x 8 PUP / 16 kg
- 1 x 7 military press + 1 x 8 PUP / 16 kg
- 1 x 7 military press + 1 x 8 PUP / 16 kg
- 2 x 5 HALO / 24 kg
- rest time : 30 sec

2014., 7 May,  Wednesday:- 1 x 3 half OA PUP  ( each arm )
- 2 x 12  full  LL
- 1 x 20 PSP on chairs
- 1 x 45 sec  hang with towel

2014., 6 May, Tuesday:
Kettlebell ( 16 kg / 24 kg ) + C. T.
- 1 x 6 swing + 8s + 1 x 8 HSPU / 24 kg
- 1 x 6 OA swing + 8s + 1 x 8 HSPU / 24 kg
- 1 x 6 changed arm swing + 8s + 1 x 8 HSPU / 24 kg
- 1 x 7 military press + 1 x 8 PUP / 16 kg
- 1 x 7 military press + 1 x 8 PUP / 16 kg
- 1 x 7 military press + 1 x 8 PUP / 16 kg
- 2 x 5 HALO / 24 kg
- rest time : 30 sec

2014., 5 May, Monday:
- clutch and press flag  - each side 
- 1 x 11  OAPSP ( each arm )
- 2 x 10 full bridge
- active stretching
- 1 x 48 SL Calf with stretched leg ( each leg)
- 10 kms running

2014., 30 April,  Wednesday:
- 1 x 11  OAPSP ( each arm )
- 2 x 12  full  LL
- 1 x 20 PSP on chairs
- 1 x 45 sec  hang with towel

2014., 29 April, Tuesday:
Kettlebell ( 16 kg ) + C. T.
- 1 x 30 swing + 8s + 1 x 8 HSPU
- 1 x 30 OA swing + 8s + 1 x 8 HSPU
- 1 x 30 changed arm swing + 8s + 1 x 8 HSPU
- 1 x 7 military press + 1 x 8 PUP
- 1 x 7 military press + 1 x 8 PUP
- 1 x 7 military press + 1 x 8 PUP
- 2 x 4 HALO / 24 kg
- rest time : 30 sec

2014., 28 April, Monday:
- clutch and press flag  - each side 
- 1 x 3 half OA PUP  ( each arm )
- 2 x 10 full bridge
- active stretching
- 1 x 47 SL Calf with stretched leg ( each leg)
- 10 kms running

2014., 25 April,  Friday:
- 1 x 4  uneven HSPU  on basketball ( each arm)
- 2 x 5  pistol SQUAT with 16 kgs kettlebell  ( each leg)
- 1 x 45 sec OA hang ( each arm)

2014., 24 April, Thursday:
Kettlebell ( 16 kg ) + C. T.
- 1 x 29 swing + 8s + 1 x 8 HSPU
- 1 x 29 OA swing + 8s + 1 x 8 HSPU
- 1 x 29 changed arm swing + 8s + 1 x 8 HSPU
- 1 x 7 military press + 1 x 8 PUP
- 1 x 7 military press + 1 x 8 PUP
- 1 x 7 military press + 1 x 8 PUP
- 2 x 4 HALO / 24 kg
- rest time : 30 sec

2014., 23 April,  Wednesday:
- 1 x 11  OAPSP ( each arm )
- 2 x 12  full  LL
- 1 x 20 PSP on chairs
- 1 x 45 sec  hang with towel

2014., 22 April, Tuesday:
Kettlebell ( 16 kg ) + C. T.
- 1 x 29 swing + 8s + 1 x 8 HSPU
- 1 x 29 OA swing + 8s + 1 x 8 HSPU
- 1 x 29 changed arm swing + 8s + 1 x 8 HSPU
- 1 x 7 military press + 1 x 8 PUP
- 1 x 7 military press + 1 x 8 PUP
- 1 x 7 military press + 1 x 8 PUP
- 2 x 4 HALO / 24 kg
- rest time : 30 sec

2014., 18 April,  Friday:
- 1 x 3  uneven HSPU  on basketball ( each arm)
- 2 x 5  pistol SQUAT with 16 kgs kettlebell  ( each leg)
- 1 x 60 sec OA hang ( each arm)

2014., 17 April, Thursday:
Kettlebell ( 16 kg ) + C. T.
- 1 x 28 swing + 8s + 1 x 8 HSPU
- 1 x 28 OA swing + 8s + 1 x 8 HSPU
- 1 x 28 changed arm swing + 8s + 1 x 8 HSPU
- 1 x 7 military press + 1 x 8 PUP
- 1 x 7 military press + 1 x 8 PUP
- 1 x 6 military press + 1 x 8 PUP
- 2 x 4 HALO / 24 kg
- rest time : 30 sec

2014., 16 April,  Wednesday:
- 1 x 10, 1 x 9  OAPSP ( each arm )
- 1 x 12, 1 x 11  full  LL
- 1 x 20 PSP on chairs
- 1 x 40 sec  hang with towel

2014., 15 April, Tuesday:
Kettlebell ( 16 kg ) + C. T.
- 1 x 28 swing + 8s + 1 x 8 HSPU
- 1 x 28 OA swing + 8s + 1 x 8 HSPU
- 1 x 28 changed arm swing + 8s + 1 x 8 HSPU
- 1 x 7 military press + 1 x 8 PUP
- 1 x 7 military press + 1 x 8 PUP
- 1 x 6 military press + 1 x 8 PUP
- 2 x 4 HALO / 24 kg
- rest time : 30 sec

2014., 14 April, Monday:
- clutch and press flag  - each side 
- 1 x 3 half OA PUP  ( each arm )
- 2 x 10 full bridge
- active stretching
- 1 x 46 SL Calf with stretched leg ( each leg)
- 10 kms running

2014., 10 April, Thursday:
Kettlebell ( 16 kg ) + C. T.
- 1 x 27 swing + 8s + 1 x 8 HSPU
- 1 x 27 OA swing + 8s + 1 x 8 HSPU
- 1 x 27 changed arm swing + 8s + 1 x 8 HSPU
- 1 x 7 military press + 1 x 8 PUP
- 1 x 6 military press + 1 x 8 PUP
- 1 x 6 military press + 1 x 8 PUP
- 2 x 4 HALO / 24 kg
- rest time : 30 sec

2014., 9 April,  Wednesday:
- 2 x 9  OAPSP ( each arm )
- 1 x 12, 1 x 11  full  LL
- 1 x 20 PSP on chairs
- 1 x 35 sec  hang with towel

2014., 8 April, Tuesday:
Kettlebell ( 16 kg ) + C. T.
- 1 x 27 swing + 8s + 1 x 8 HSPU
- 1 x 27 OA swing + 8s + 1 x 8 HSPU
- 1 x 27 changed arm swing + 8s + 1 x 8 HSPU
- 1 x 7 military press + 1 x 8 PUP
- 1 x 6 military press + 1 x 8 PUP
- 1 x 6 military press + 1 x 8 PUP
- 2 x 4 HALO / 24 kg
- rest time : 30 sec

2014., 7 April, Monday:
- clutch and press flag  - each side 
- 1 x 2 half OA PUP  ( each arm )
- 2 x 10 full bridge
- active stretching
- 1 x 45 SL Calf with stretched leg ( each leg)
- 7 kms running

2014., 28 March,  Friday:
- 1 x 3  uneven HSPU  on basketball ( each arm)
- 2 x 5  pistol SQUAT with 16 kgs kettlebell  ( each leg)
- 1 x 60 sec OA hang ( each arm)

2014., 27 March, Thursday:
Kettlebell ( 16 kg ) + C. T.
- 1 x 26 swing + 8s + 1 x 8 HSPU
- 1 x 26 OA swing + 8s + 1 x 8 HSPU
- 1 x 26 changed arm swing + 8s + 1 x 8 HSPU
- 1 x 6 military press + 1 x 8 PUP
- 1 x 6 military press + 1 x 8 PUP
- 1 x 6 military press + 1 x 8 PUP
- 2 x 3 HALO / 24 kg
- rest time : 30 sec

2014., 26 March,  Wednesday:
- 2 x 9  OAPSP ( each arm )
- 2 x 11  full  LL
- 1 x 20 PSP on chairs
- 1 x 30 sec  hang with towel 

2014., 25 March, Tuesday:
Kettlebell ( 16 kg ) + C. T.
- 1 x 26 swing + 8s + 1 x 8 HSPU
- 1 x 26 OA swing + 8s + 1 x 8 HSPU
- 1 x 26 changed arm swing + 8s + 1 x 8 HSPU
- 1 x 6 military press + 1 x 8 PUP
- 1 x 6 military press + 1 x 8 PUP
- 1 x 6 military press + 1 x 8 PUP
- 2 x 3 HALO / 24 kg
- rest time : 30 sec

2014., 24 March, Monday:
- clutch and press flag  - each side 
- 1 x 2 half OA PUP  ( each arm )
- 2 x 10 full bridge
- active stretching
- 1 x 44 SL Calf with stretched leg ( each leg)
- 12 kms running

2014., 21 March,  Friday:
- 1 x 2  uneven HSPU  on basketball ( each arm)
- 2 x 5  pistol SQUAT with 16 kgs kettlebell  ( each leg)
- 1 x 60 sec OA hang ( each arm)

2014., 20 March, Thursday:
Kettlebell ( 16 kg ) + C. T.
- 1 x 25 swing + 8s + 1 x 8 HSPU
- 1 x 25 OA swing + 8s + 1 x 8 HSPU
- 1 x 25 changed arm swing + 8s + 1 x 7 HSPU
- 1 x 6 military press + 1 x 8 PUP
- 1 x 6 military press + 1 x 8 PUP
- 1 x 6 military press + 1 x 8 PUP
- 2 x 3 HALO / 24 kg
- rest time : 30 sec

2014., 19 March,  Wednesday:
- 2 x 9  OAPSP ( each arm )
- 2 x 11  full  LL
- 1 x 20 PSP on chairs
- 1 x 60 sec OA hang ( each arm)

2014., 18 March, Tuesday:
Kettlebell ( 16 kg ) + C. T.
- 1 x 25 swing + 8s + 1 x 8 HSPU
- 1 x 25 OA swing + 8s + 1 x 8 HSPU
- 1 x 25 changed arm swing + 8s + 1 x 7 HSPU
- 1 x 6 military press + 1 x 8 PUP
- 1 x 6 military press + 1 x 8 PUP
- 1 x 6 military press + 1 x 8 PUP
- 2 x 3 HALO / 24 kg
- rest time : 30 sec

2014., 17 March, Monday:
- clutch and press flag  - each side 
- 1 x 2 half OA PUP  ( each arm )
- 2 x 10 full bridge
- active stretching
- 1 x 43 SL Calf with stretched leg ( each leg)
- 12 kms running

2014., 14 March,  Friday:
- 1 x 2  uneven HSPU  on basketball ( each arm)
- 2 x 5  pistol SQUAT with 16 kgs kettlebell  ( each leg)
- 1 x 50 sec OA hang ( each arm)

2014., 13 March, Thursday:
Kettlebell ( 16 kg ) + C. T.
- 1 x 24 swing + 8s + 1 x 8 HSPU
- 1 x 24 OA swing + 8s + 1 x 7 HSPU
- 1 x 24 changed arm swing + 8s + 1 x 7 HSPU
- 1 x 6 military press + 1 x 8 PUP
- 1 x 6 military press + 1 x 8 PUP
- 1 x 6 military press + 1 x 8 PUP
- 2 x 3 HALO / 24 kg
- rest time : 30 sec

2014., 12 March,  Wednesday:
- 1 x 9, 1 x 8  OAPSP ( each arm )
- 2 x 11  full  LL
- 1 x 20 PSP on chairs
- 1 x 45 sec OA hang ( each arm)

2014., 11 March, Tuesday:
Kettlebell ( 16 kg ) + C. T.
- 1 x 24 swing + 8s + 1 x 8 HSPU
- 1 x 24 OA swing + 8s + 1 x 7 HSPU
- 1 x 24 changed arm swing + 8s + 1 x 7 HSPU
- 1 x 6 military press + 1 x 8 PUP
- 1 x 6 military press + 1 x 8 PUP
- 1 x 6 military press + 1 x 8 PUP
- 2 x 3 HALO / 24 kg
- rest time : 30 sec

2014., 10 March, Monday:
- clutch and press flag  - each side 
- 1 x 2 half OA PUP  ( each arm )
- 2 x 10 full bridge
- active stretching
- 1 x 43 SL Calf with stretched leg ( each leg)
- 12 kms running

2014., 7 March,  Friday:
- 1 x 2  uneven HSPU  on basketball ( each arm)
- 2 x 5  pistol SQUAT with 16 kgs kettlebell  ( each leg)
- 1 x 50 sec OA hang ( each arm)

2014., 6 March, Thursday:
Kettlebell ( 16 kg ) + C. T.
- 1 x 23 swing + 8s + 1 x 8 HSPU
- 1 x 23 OA swing + 8s + 1 x 7 HSPU
- 1 x 23 changed arm swing + 8s + 1 x 7 HSPU
- 1 x 5 military press, sitting + 1 x 8 PUP
- 1 x 6 military press, on OL + 1 x 8 PUP
- 1 x 6 military press, standing + 1 x 8 PUP
- 2 x 3 HALO / 24 kg
- rest time : 30 sec

2014., 5 March,  Wednesday:
- 1 x 9, 1 x 8  OAPSP ( each arm )
- 2 x 11  full  LL
- 1 x 20 PSP on chairs
- 1 x 45 sec OA hang ( each arm)

2014., 4 March, Tuesday:
Kettlebell ( 16 kg ) + C. T.
- 1 x 23 swing + 8s + 1 x 8 HSPU
- 1 x 23 OA swing + 8s + 1 x 7 HSPU
- 1 x 23 changed arm swing + 8s + 1 x 7 HSPU
- 1 x 5 military press, sitting + 1 x 8 PUP
- 1 x 6 military press, on OL + 1 x 8 PUP
- 1 x 6 military press, standing + 1 x 8 PUP
- 2 x 3 HALO / 24 kg
- rest time : 30 sec

2014., 3 March, Monday:
- clutch and press flag  - each side 
- 1 x 1 half OA PUP  ( each arm )
- 2 x 10 full bridge
- active stretching
- 1 x 42 SL Calf with stretched leg ( each leg)
- 12 kms running

2014., 28 February,  Friday:
- 1 x 2  uneven HSPU  on basketball ( each arm)
- 2 x 5  pistol SQUAT with 16 kgs kettlebell  ( each leg)
- 1 x 45 sec OA hang ( each arm)

2014., 27 February, Thursday:
Kettlebell ( 16 kg ) + C. T.
- 1 x 22 swing + 8s + 1 x 7 HSPU
- 1 x 22 OA swing + 8s + 1 x 7 HSPU
- 1 x 22 changed arm swing + 8s + 1 x 7 HSPU
- 1 x 5 military press, sitting + 1 x 8 PUP
- 1 x 6 military press, on OL + 1 x 8 PUP
- 1 x 6 military press, standing + 1 x 8 PUP
- 2 x 3 HALO / 24 kg
- rest time : 30 sec

2014., 26 February,  Wednesday:
- 2 x 8  OAPSP ( each arm )
- 2 x 11  full  LL
- 1 x 20 PSP on chairs
- 1 x 45 sec OA hang ( each arm)

2014., 25 February, Tuesday:
Kettlebell ( 16 kg ) + C. T.
- 1 x 22 swing + 8s + 1 x 7 HSPU
- 1 x 22 OA swing + 8s + 1 x 7 HSPU
- 1 x 22 changed arm swing + 8s + 1 x 7 HSPU
- 1 x 5 military press, sitting + 1 x 8 PUP
- 1 x 6 military press, on OL + 1 x 8 PUP
- 1 x 6 military press, standing + 1 x 8 PUP
- 2 x 3 HALO / 24 kg
- rest time : 30 sec

2014., 24 February, Monday:
- clutch and press flag  - each side 
- 1 x 1 half OA PUP  ( each arm )
- 2 x 10 full bridge
- active stretching
- 1 x 41 SL Calf with stretched leg ( each leg)
- 12 kms running

2014., 21 February,  Friday:
- 2 x 1  uneven HSPU  on basketball ( each arm)
- 2 x 5  pistol SQUAT with 16 kgs kettlebell  ( each leg)
- 1 x 45 sec OA hang ( each arm)

2014., 20 February, Thursday:
Kettlebell ( 16 kg ) + C. T.
- 1 x 21 swing + 8s + 1 x 7 HSPU
- 1 x 21 OA swing + 8s + 1 x 7 HSPU
- 1 x 21 changed arm swing + 8s + 1 x 7 HSPU
- 1 x 5 military press, sitting + 1 x 8 PUP
- 1 x 5 military press, on OL + 1 x 8 PUP
- 1 x 6 military press, standing + 1 x 8 PUP
- 2 x 15 HALO
- rest time : 30 sec

2014., 19 February,  Wednesday:
- 2 x 8  OAPSP ( each arm )
- 1 x 11, 1 x 10  full  LL
- 1 x 20 PSP on chairs
- 1 x 45 sec OA hang ( each arm)

2014., 18 February, Tuesday:
Kettlebell ( 16 kg ) + C. T.
- 1 x 21 swing + 8s + 1 x 7 HSPU
- 1 x 21 OA swing + 8s + 1 x 7 HSPU
- 1 x 21 changed arm swing + 8s + 1 x 7 HSPU
- 1 x 5 military press, sitting + 1 x 8 PUP
- 1 x 5 military press, on OL + 1 x 8 PUP
- 1 x 6 military press, standing + 1 x 8 PUP
- 2 x 15 HALO
- rest time : 30 sec

2014., 17 February, Monday:
- clutch and press flag  - each side 
- 2 x 9 uneven PUP  ( each arm )
- 2 x 10 full bridge
- active stretching
- 1 x 40 SL Calf with stretched leg ( each leg)
- 12 kms running

2014., 14 February,  Friday:
- 2 x 7  uneven HSPU ( each arm)
- 2 x 5  pistol SQUAT with 16 kgs kettlebell  ( each leg)
- 1 x 45 sec OA hang ( each arm)

2014., 13 February, Thursday:
Kettlebell ( 16 kg ) + C. T.
- 1 x 20 swing + 8s + 1 x 7 HSPU
- 1 x 20 OA swing + 8s + 1 x 7 HSPU
- 1 x 20 changed arm swing + 8s + 1 x 7 HSPU
- 1 x 5 military press, sitting + 1 x 8 PUP
- 1 x 5 military press, on OL + 1 x 8 PUP
- 1 x 6 military press, standing + 1 x 7 PUP
- 2 x 14 HALO
- rest time : 30 sec

2014., 12 February,  Wednesday:
- 2 x 8  OAPSP ( each arm )
- 2 x 10  full  LL
- 1 x 20 PSP on chairs
- 1 x 45 sec OA hang ( each arm)

2014., 11 February, Tuesday:
Kettlebell ( 16 kg ) + C. T.
- 1 x 20 swing + 8s + 1 x 7 HSPU
- 1 x 20 OA swing + 8s + 1 x 7 HSPU
- 1 x 20 changed arm swing + 8s + 1 x 7 HSPU
- 1 x 5 military press, sitting + 1 x 8 PUP
- 1 x 5 military press, on OL + 1 x 8 PUP
- 1 x 6 military press, standing + 1 x 7 PUP
- 2 x 14 HALO
- rest time : 30 sec

2014., 7 February,  Friday:
- 1 x 7, 1 x 6  uneven HSPU ( each arm)
- 1 x 5, 1 x 4  pistol SQUAT with 16 kgs kettlebell  ( each leg)
- 1 x 45 sec OA hang ( each arm)

2014., 6 February, Thursday:
Kettlebell ( 16 kg ) + C. T.
- 1 x 19 swing + 8s + 1 x 7 HSPU
- 1 x 19 OA swing + 8s + 1 x 7 HSPU
- 1 x 19 changed arm swing + 8s + 1 x 7 HSPU
- 1 x 5 military press, sitting + 1 x 8 PUP
- 1 x 5 military press, on OL + 1 x 7 PUP
- 1 x 6 military press, standing + 1 x 7 PUP
- 2 x 13 HALO
- rest time : 30 sec

2014., 5 February,  Wednesday:
- 2 x 8  OAPSP ( each arm )
- 1 x 10, 1 x 9  full  LL
- 1 x 20 PSP on chairs
- 1 x 50 sec OA hang ( each arm)

2014., 4 February, Tuesday:
Kettlebell ( 16 kg ) + C. T.
- 1 x 19 swing + 8s + 1 x 7 HSPU
- 1 x 19 OA swing + 8s + 1 x 7 HSPU
- 1 x 19 changed arm swing + 8s + 1 x 7 HSPU
- 1 x 5 military press, sitting + 1 x 8 PUP
- 1 x 5 military press, on OL + 1 x 7 PUP
- 1 x 5 military press, standing + 1 x 7 PUP
- 2 x 13 HALO
- rest time : 30 sec

2014., 3 February, Monday:
- clutch and press flag  - each side 
- 1 x 5 muscle up
- 1 x 9, 1 x 8 uneven PUP  ( each arm )
- 2 x 10 full bridge
- active stretching
- 1 x 39 SL Calf with stretched leg ( each leg)
- 12 kms running

2014., 30 January, Thursday:
Kettlebell ( 16 kg ) + C. T.
- 1 x 18 swing + 8s + 1 x 7 HSPU
- 1 x 18 OA swing + 8s + 1 x 7 HSPU
- 1 x 18 changed arm swing + 8s + 1 x 7 HSPU
- 1 x 5 military press, sitting + 1 x 7 PUP
- 1 x 5 military press, on OL + 1 x 7 PUP
- 1 x 5 military press, standing + 1 x 7 PUP
- 2 x 12 HALO
- rest time : 30 sec

2014., 29 January,  Wednesday:
- 2 x 8  OAPSP ( each arm )
- 2 x 9  full  LL
- 1 x 20 PSP on chairs
- 1 x 45 sec OA hang ( each arm)

2014., 28 January, Tuesday:
Kettlebell ( 16 kg ) + C. T.
- 1 x 18 swing + 8s + 1 x 7 HSPU
- 1 x 18 OA swing + 8s + 1 x 7 HSPU
- 1 x 18 changed arm swing + 8s + 1 x 7 HSPU
- 1 x 5 military press, sitting + 1 x 7 PUP
- 1 x 5 military press, on OL + 1 x 7 PUP
- 1 x 5 military press, standing + 1 x 7 PUP
- 2 x 12 HALO
- rest time : 30 sec

2014., 27 January, Monday:
- clutch and press flag  - each side 
- 1 x 5 muscle up
- 2 x 8 uneven PUP  ( each arm )
- 2 x 10 full bridge
- active stretching
- 1 x 38 SL Calf with stretched leg ( each leg)
- 8 kms running

2014., 24 January,  Friday:
- 1 x 7, 1 x 6  uneven HSPU ( each arm)
- 2 x 4  pistol SQUAT with 16 kgs kettlebell  ( each leg)
- 1 x 50 sec OA hang ( each arm)

2014., 23 January, Thursday:
Kettlebell ( 16 kg ) + C. T.
- 1 x 17 swing + 8s + 1 x 7 HSPU
- 1 x 17 OA swing + 8s + 1 x 7 HSPU
- 1 x 17 changed arm swing + 8s + 1 x 7 HSPU
- 1 x 4 military press, sitting + 1 x 6 PUP
- 1 x 5 military press, on OL + 1 x 7 PUP
- 1 x 5 military press, standing + 1 x 7 PUP
- 2 x 11 HALO
- rest time : 30 sec

2014., 22 January,  Wednesday:
- 2 x 8  OAPSP ( each arm )
- 1 x 9, 1 x 8  full  LL
- 1 x 20 PSP on chairs
- 1 x 45 sec OA hang ( each arm)

2014., 21 January, Tuesday:
Kettlebell ( 16 kg ) + C. T.
- 1 x 17 swing + 8s + 1 x 7 HSPU
- 1 x 17 OA swing + 8s + 1 x 7 HSPU
- 1 x 17 changed arm swing + 8s + 1 x 6 HSPU
- 1 x 4 military press, sitting + 1 x 6 PUP
- 1 x 5 military press, on OL + 1 x 7 PUP
- 1 x 5 military press, standing + 1 x 7 PUP
- 2 x 11 HALO
- rest time : 30 sec

2014., 20 January, Monday:
- clutch and press flag  - each side 
- 1 x 5 muscle up
- 2 x 8 uneven PUP  ( each arm )
- 2 x 10 full bridge
- active stretching
- 1 x 37 SL Calf with stretched leg ( each leg)
- 6 kms running

2014., 17 January,  Friday:
- 1 x 7, 1 x 6  uneven HSPU ( each arm)
- 2 x 4  pistol SQUAT with 16 kgs kettlebell  ( each leg)
- 1 x 43 sec OA hang ( each arm)

2014., 16 January, Thursday:
Kettlebell ( 16 kg ) + C. T.
- 1 x 16 swing + 8s + 1 x 7 HSPU
- 1 x 16 OA swing + 8s + 1 x 6 HSPU
- 1 x 16 changed arm swing + 8s + 1 x 6 HSPU
- 1 x 4 military press, sitting + 1 x 6 PUP
- 1 x 4 military press, on OL + 1 x 6 PUP
- 1 x 5 military press, standing + 1 x 7 PUP
- 2 x 10 HALO
- rest time : 30 sec

2014., 15 January,  Wednesday:
- 1 x 8, 1 x 7  OAPSP ( each arm )
- 2 x 8  full  LL
- 1 x 20 PSP on chairs
- 1 x 40 sec OA hang ( each arm)

2014., 14 January, Tuesday:
Kettlebell ( 16 kg ) + C. T.
- 1 x 16 swing + 8s + 1 x 7 HSPU
- 1 x 16 OA swing + 8s + 1 x 6 HSPU
- 1 x 16 changed arm swing + 8s + 1 x 6 HSPU
- 1 x 4 military press, sitting + 1 x 6 PUP
- 1 x 4 military press, on OL + 1 x 6 PUP
- 1 x 5 military press, standing + 1 x 7 PUP
- 2 x 10 HALO
- rest time : 30 sec

2014., 13 January, Monday:
- clutch and press flag  - each side 
- 1 x 5 muscle up
- 1 x 8, 1 x 7 uneven PUP  ( each arm )
- 2 x 10 full bridge
- active stretching
- 1 x 36 SL Calf with stretched leg ( each leg)
- 6 kms running

2014., 10 January,  Friday:
- 2 x 6  uneven HSPU ( each arm)
- 2 x 4  pistol SQUAT with 16 kgs kettlebell  ( each leg)
- 1 x 35 sec OA hang ( each arm)

2014., 9 January, Thursday:
Kettlebell ( 16 kg ) + C. T.
- 1 x 15 swing + 8s + 1 x 6 HSPU
- 1 x 15 OA swing + 8s + 1 x 6 HSPU
- 1 x 15 changed arm swing + 8s + 1 x 6 HSPU
- 1 x 4 military press, sitting + 1 x 6 PUP
- 1 x 4 military press, on OL + 1 x 6 PUP
- 1 x 4 military press, standing + 1 x 6 PUP
- 2 x 9 HALO
- rest time : 30 sec

2014., 8 January,  Wednesday:
- 2 x 7  OAPSP ( each arm )
- 2 x 7  full  LL
- 1 x 20 PSP on chairs
- 1 x 35 sec OA hang ( each arm)

2014., 7 January, Tuesday:
Kettlebell ( 16 kg ) + C. T.
- 1 x 15 swing + 8s + 1 x 6 HSPU
- 1 x 15 OA swing + 8s + 1 x 6 HSPU
- 1 x 15 changed arm swing + 8s + 1 x 6 HSPU
- 1 x 4 military press, sitting + 1 x 6 PUP
- 1 x 4 military press, on OL + 1 x 6 PUP
- 1 x 4 military press, standing + 1 x 6 PUP
- 2 x 9 HALO
- rest time : 30 sec

2014., 6 January, Monday:
- clutch and press flag  - each side 
- 1 x 5 muscle up
- 2 x 7 uneven PUP  ( each arm )
- 2 x 10 full bridge
- active stretching
- 1 x 35 SL Calf with stretched leg ( each leg)

2013., 20 December,  Friday:
- 2 x 6  uneven HSPU ( each arm)
- 2 x 4  pistol SQUAT with 16 kgs kettlebell  ( each leg)
- 1 x 45 sec OA hang ( each arm)

2013., 19 December, Thursday:
Kettlebell ( 16 kg ) + C. T.
- 1 x 15 swing + 8s + 1 x 6 HSPU
- 1 x 15 OA swing + 8s + 1 x 6 HSPU
- 1 x 15 changed arm swing + 8s + 1 x 6 HSPU
- 1 x 4 military press, sitting + 1 x 6 PUP
- 1 x 4 military press, on OL + 1 x 6 PUP
- 1 x 4 military press, standing + 1 x 6 PUP
- 2 x 9 HALO
- rest time : 30 sec

2013., 18 December,  Wednesday:
- 2 x 7  OAPSP ( each arm )
- 2 x 7  full  LL
- 1 x 20 PSP on chairs
- 1 x 47 sec OA hang ( each arm)

2013., 17 December, Tuesday:
Kettlebell ( 16 kg ) + C. T.
- 1 x 15 swing + 8s + 1 x 6 HSPU
- 1 x 15 OA swing + 8s + 1 x 6 HSPU
- 1 x 15 changed arm swing + 8s + 1 x 6 HSPU
- 1 x 4 military press, sitting + 1 x 6 PUP
- 1 x 4 military press, on OL + 1 x 6 PUP
- 1 x 4 military press, standing + 1 x 6 PUP
- 2 x 9 HALO
- rest time : 30 sec

2013., 16 December, Monday:
- clutch and press flag  - each side 
- 1 x 5 muscle up
- 2 x 7 uneven PUP  ( each arm )
- 2 x 10 full bridge
- active stretching
- 1 x 35 SL Calf with stretched leg ( each leg)
- 1 hour running on stairs

2013., 13 December,  Friday:
- 2 x 6  uneven HSPU ( each arm)
- 1 x 4, 1  x 3  pistol SQUAT with 16 kgs kettlebell  ( each leg)
- 1 x 45 sec OA hang ( each arm)

2013., 12 December, Thursday:
Kettlebell ( 16 kg ) + C. T.
- 1 x 14 swing + 8s + 1 x 6 HSPU
- 1 x 14 OA swing + 8s + 1 x 6 HSPU
- 1 x 14 changed arm swing + 8s + 1 x 6 HSPU
- 1 x 3 military press, sitting + 1 x 5 PUP
- 1 x 4 military press, on OL + 1 x 6 PUP
- 1 x 4 military press, standing + 1 x 6 PUP
- 2 x 8 HALO
- rest time : 30 sec

2013., 11 December,  Wednesday:
- 2 x 7  OAPSP ( each arm )
- 2 x 6  full  LL
- 1 x 20 PSP on chairs
- 1 x 50 sec OA hang ( each arm)

2013., 10 December, Tuesday:
Kettlebell ( 16 kg ) + C. T.
- 1 x 14 swing + 8s + 1 x 6 HSPU
- 1 x 14 OA swing + 8s + 1 x 6 HSPU
- 1 x 14 changed arm swing + 8s + 1 x 6 HSPU
- 1 x 3 military press, sitting + 1 x 5 PUP
- 1 x 4 military press, on OL + 1 x 6 PUP
- 1 x 4 military press, standing + 1 x 6 PUP
- 2 x 8 HALO
- rest time : 30 sec

2013., 9 December, Monday:
- clutch and press flag  - each side 
- 1 x 5 muscle up
- 2 x 7 uneven PUP  ( each arm )
- 2 x 10 full bridge
- active stretching
- 1 x 34 SL Calf with stretched leg ( each leg)
- 15 kms running

2013., 6 December,  Friday:
- 2 x 6  uneven HSPU ( each arm)
- 1 x 4, 1  x 3  pistol SQUAT with 16 kgs kettlebell  ( each leg)
- 1 x 45 sec OA hang ( each arm)

2013., 5 December, Thursday:
Kettlebell ( 16 kg ) + C. T.
- 1 x 13 swing + 8s + 1 x 6 HSPU
- 1 x 13 OA swing + 8s + 1 x 5 HSPU
- 1 x 13 changed arm swing + 8s + 1 x 5 HSPU
- 1 x 3 military press, sitting + 1 x 5 PUP
- 1 x 3 military press, on OL + 1 x 5 PUP
- 1 x 4 military press, standing + 1 x 6 PUP
- 2 x 7 HALO
- rest time : 30 sec

2013., 4 December,  Wednesday:
- 2 x 7  OAPSP ( each arm )
- 2 x 5  full  LL
- 1 x 20 PSP on chairs
- 1 x 45 sec OA hang ( each arm)

2013., 3 December, Tuesday:
Kettlebell ( 16 kg ) + C. T.
- 1 x 13 swing + 8s + 1 x 6 HSPU
- 1 x 13 OA swing + 8s + 1 x 5 HSPU
- 1 x 13 changed arm swing + 8s + 1 x 5 HSPU
- 1 x 3 military press, sitting + 1 x 5 PUP
- 1 x 3 military press, on OL + 1 x 5 PUP
- 1 x 4 military press, standing + 1 x 6 PUP
- 2 x 7 HALO
- rest time : 30 sec

2013., 2 December, Monday:
- clutch and press flag  - each side 
- 1 x 5 muscle up
- 1 x 7, 1 x 6  uneven PUP  ( each arm )
- 1 x 4 WW down
- active stretching
- 1 x 33 SL Calf with stretched leg ( each leg)
- 12 kms running

2013., 29 November,  Friday:
-2 x 5  uneven HSPU ( each arm)
- 2 x 3  pistol SQUAT with 16 kgs kettlebell  ( each leg)
- 1 x 60 sec uneven hang

2013., 28 November, Thursday:
Kettlebell ( 16 kg ) + C. T.
- 1 x 12 swing + 8s + 1 x 5 HSPU
- 1 x 12 OA swing + 8s + 1 x 5 HSPU
- 1 x 12 changed arm swing + 8s + 1 x 5 HSPU
- 1 x 3 military press, sitting + 1 x 5 PUP
- 1 x 3 military press, on OL + 1 x 5 PUP
- 1 x 3 military press, standing + 1 x 5 PUP
- 2 x 6 HALO
- rest time : 30 sec

2013., 27 November,  Wednesday:
- 2 x 7  OAPSP ( each arm )
- 2 x 4  full V LL
- 1 x 20 PSP on chairs
- 1 x 45 sec OA hang ( each arm)

2013., 26 November, Tuesday:
Kettlebell ( 16 kg ) + C. T.
- 1 x 12 swing + 8s + 1 x 5 HSPU
- 1 x 12 OA swing + 8s + 1 x 5 HSPU
- 1 x 12 changed arm swing + 8s + 1 x 5 HSPU
- 1 x 3 military press, sitting + 1 x 5 PUP
- 1 x 3 military press, on OL + 1 x 5 PUP
- 1 x 3 military press, standing + 1 x 5 PUP
- 2 x 6 HALO
- rest time : 30 sec

2013., 25 November, Monday:
- clutch and press flag  - each side 
- 1 x 5 muscle up
- 2 x 6  uneven PUP  ( each arm )
- 1 x 4 WW down
- active stretching
- 1 x 32 SL Calf with stretched leg ( each leg)
- 9 kms running

2013., 22 November,  Friday:
-2 x 5  uneven HSPU ( each arm)
- 2 x 3  pistol SQUAT with 16 kgs kettlebell  ( each leg)
- 1 x 60 sec uneven hang

2013., 21 November, Thursday:
Kettlebell ( 16 kg ) + C. T.
- 1 x 11 swing + 8s + 1 x 4 HSPU
- 1 x 11 OA swing + 8s + 1 x 4 HSPU
- 1 x 11 changed arm swing + 8s + 1 x 4 HSPU
- 1 x 3 military press, sitting + 1 x 4 PUP
- 1 x 3 military press,on OL + 1 x 4 PUP
- 1 x 3 military press, standing + 1 x 4 PUP
- 2 x 5 HALO
- rest time : 30 sec

2013., 20 November,  Wednesday:
- 1 x 7, 1 x 6 OAPSP ( each arm )
- 1 x 4 ,1 x 3  full V LL
- 1 x 20 PSP on chairs
- 1 x 40 sec OA hang ( each arm)

2013., 19 November, Tuesday:
Kettlebell ( 16 kg ) + C. T.
- 1 x 11 swing + 8s + 1 x 3 HSPU
- 1 x 11 OA swing + 8s + 1 x 3 HSPU
- 1 x 11 changed arm swing + 8s + 1 x 3 HSPU
- 1 x 3 military press, sitting + 1 x 4 PUP
- 1 x 3 military press, on OL + 1 x 4 PUP
- 1 x 3 military press, standing + 1 x 4 PUP
- 2 x 5 HALO
- rest time : 30 sec

2013., 18 November, Monday:
- clutch and press flag  - each side 
- 1 x 5 muscle up
- 1 x 6, 1 x 5  uneven PUP  ( each arm )
- 1 x 4 WW down
- active stretching
- 1 x 31 SL Calf with stretched leg ( each leg)
- 9 kms running

2013., 15 November,  Friday:
-2 x 5  uneven HSPU ( each arm)
- 2 x 3  pistol SQUAT with 16 kgs kettlebell  ( each leg)
- 1 x 60 sec uneven hang

2013., 14 November, Thursday:
Kettlebell ( 16 kg ) + C. T.
- 1 x 10 swing + 8s + 1 x 3 HSPU
- 1 x 10 OA swing + 8s + 1 x 3 HSPU
- 1 x 10 changed arm swing + 8s + 1 x 3 HSPU
- 1 x 3 military press, sitting + 1 x 3 PUP
- 1 x 3 military press,on OL + 1 x 3 PUP
- 1 x 3 military press, standing + 1 x 3 PUP
- HALO
- rest time : 30 sec

2013., 13 November,  Wednesday:
- 2 x 6 OAPSP ( each arm )
- 2 x 3  full V LL
- 1 x 20 PSP on chairs
- 1 x 37 sec OA hang ( each arm

2013., 12 November, Tuesday:
Kettlebell ( 16 kg ) + C. T.
- 1 x 10 swing + 8s + 1 x 3 HSPU
- 1 x 10 OA swing + 8s + 1 x 3 HSPU
- 1 x 10 changed arm swing + 8s + 1 x 3 HSPU
- 1 x 3 military press, sitting + 1 x 3 PUP
- 1 x 3 military press, on OL + 1 x 3 PUP
- 1 x 3 military press, standing + 1 x 3 PUP
- HALO
- rest time : 30 sec

2013., 11 November, Monday:
- clutch and press flag  - each side 
- 1 x 5 muscle up
- 2 x 5  uneven PUP  ( each arm )
- 1 x 4 WW down
- active stretching
- 1 x 30 SL Calf with stretched leg ( each leg)
- 7 kms running

2013., 24 October, Thursday:
- clutch and press flag  - each side 
- 1 x 5 muscle up
- 2 x 5 uneven PUP  ( each arm )
- 1 x 4 WW down
- 1 x 30 SL Calf with stretched leg ( each leg)

2013., 19 October,  Saturday:
- 2 x 6  OAPSP ( each arm )
- 2 x 3  full V LL
- 1 x 47 sec OA hang ( each arm)

2013., 18 October,  Friday:
-2 x 5  uneven HSPU ( each arm)
- 2 x 3  pistol SQUAT with 16 kgs kettlebell  ( each leg)
- 1 x 60 sec uneven hang

2013., 16 October,  Wednesday:
- 2 x 6 OAPSP ( each arm )
- 2 x 3  full V LL
- 1 x 20 PSP on chairs
- 1 x 47 sec OA hang ( each arm)

2013., 15 October,  Tuesday:
- clutch and press flag  - each side 
- 1 x 5 muscle up
- 1 x 5, 1 x 4  uneven HSPU ( each arm)
- 2 x 3  pistol SQUAT with 16 kgs kettlebell  ( each leg)
- 1 x 60 sec uneven hang

2013., 14 October, Monday:
- 1 x 5, 1 x 4 uneven PUP  ( each arm )
- 1 x 4 WW down
- 1 x 30 SL Calf with stretched leg ( each leg)
- 12 kms running

2013., 12 October,  Saturday:
- 1 x 6, 1 x 5 OAPSP ( each arm )
- 2 x 3  full V LL
- 1 x 45 sec OA hang ( each arm)

2013., 11 October,  Friday:
- 1 x 5, 1 x 4  uneven HSPU ( each arm)
- 2 x 3  pistol SQUAT with 16 kgs kettlebell  ( each leg)
- 1 x 60 sec uneven hang

2013., 10 October, Thursday:
- clutch and press flag  - each side 
- 1 x 5 muscle up
- 1 x 5, 1 x 4 uneven PUP  ( each arm )
- 1 x 3 WW down
- 1 x 29 SL Calf with stretched leg ( each leg)

2013., 9 October,  Wednesday:
- 1 x 6, 1 x 5 OAPSP ( each arm )
- 2 x 3  full V LL
- 1 x 20 PSP on chairs
- 1 x 45 sec OA hang ( each arm)

2013., 8 October,  Tuesday:
- clutch and press flag  - each side 
- 1 x 5 muscle up
- 1 x 5, 1 x 4  uneven HSPU ( each arm)
- 2 x 3  pistol SQUAT with 16 kgs kettlebell  ( each leg)
- 1 x 60 sec uneven hang

2013., 7 October, Monday:
- 1 x 5, 1 x 4 uneven PUP  ( each arm )
- 1 x 3 WW down
- 1 x 29 SL Calf with stretched leg ( each leg)

2013., 5 October,  Saturday:
- 1 x 6, 1 x 5 OAPSP ( each arm )
- 2 x 3  full V LL
- 1 x 44 sec OA hang ( each arm)

2013., 4 October,  Friday:
- 1 x 5, 1 x 4  uneven HSPU ( each arm)
- 2 x 3  pistol SQUAT with 16 kgs kettlebell  ( each leg)
- 1 x 60 sec uneven hang

2013., 3 October, Thursday:
- clutch and press flag  - each side 
- 1 x 5 muscle up
- 1 x 5, 1 x 4 uneven PUP  ( each arm )
- 1 x 3 WW down
- 1 x 28 SL Calf with stretched leg ( each leg)

2013., 2 October,  Wednesday:
- 1 x 6, 1 x 5 OAPSP ( each arm )
- 2 x 3  full V LL
- 1 x 20 PSP on chairs
- 1 x 44 sec OA hang ( each arm)

2013., 1 October,  Tuesday:
- clutch and press flag  - each side 
- 1 x 5 muscle up
- 2 x 4  uneven HSPU ( each arm)
- 2 x 3  pistol SQUAT with 16 kgs kettlebell  ( each leg)
- 1 x 60 sec uneven hang

2013., 30 September, Monday:
- 2 x 4 uneven PUP  ( each arm )
- 1 x 3 WW down
- 1 x 28 SL Calf with stretched leg ( each leg)
- 12 km running

2013., 28 September,  Saturday:
- 2 x 5 OAPSP ( each arm )
- 2 x 3  full V LL
- 1 x 40 sec OA hang ( each arm)

2013., 27 September,  Friday:
- 2 x 4  uneven HSPU ( each arm)
- 2 x 3  pistol SQUAT with 16 kgs kettlebell  ( each leg)
- 1 x 60 sec uneven hang

2013., 26 September, Thursday:
- clutch and press flag  - each side 
- 1 x 5 muscle up
- 2 x 4 uneven PUP  ( each arm )
- 1 x 3 WW down
- 1 x 27 SL Calf with stretched leg ( each leg)

2013., 18 September,  Wednesday:
- 1 x 5, 2 x 4 OAPSP ( each arm )
- 3 x 10 pistol SQUAT  ( each leg)
- 1 x 20 PSP on chairs 
- 1 x 60 sec uneven hang

2013., 17 September,  Tuesday:
- clutch and press flag  - each side 
- 1 x 5 muscle up
- 1 x 4, 2 x 3  uneven HSPU ( each arm)
- 3 x 8  full LL
- 1 x 37 sec OA hang ( each arm)
- 10 km. running

2013., 16 September,  Monday:
- 1 x 4, 2 x 3  uneven PUP  ( each arm )
- 3 x 2 WW down
- 1 x 27 SL Calf with stretched leg ( each leg)

2013., 11 September,  Wednesday:
- 1 x 5, 2 x 4 OAPSP ( each arm )
- 3 x 10 pistol SQUAT  ( each leg)
- 1 x 20 PSP on chairs 
- 1 x 60 sec uneven hang

2013., 10 September, Tuesday:
- clutch and press flag  - each side 
- 1 x 5 muscle up
- 1 x 8, 4 x 7  full LL
- active stretching
- front lever training
- back lever training
- 1 x 60 sec uneven hang

2013., 9 September,  Monday:
- 1 x 4, 4 x 3  uneven HSPU ( each arm)
- 1 x 37 sec OA hang ( each arm)
- free handstanding
- 9 kms running

2013., 6 September, Friday:
- 1 x 10 normal PSP
- 5 x 4 OAPSP ( each arm )
- active stretching
- front lever training
- back lever training
- 1 x 3 OA PSP on fingers ( each arm )
-1 x 37 sec  OA hang ( each arm )

2013., 5 September , Thursday:
- clutch and press flag  - each side 
-  1 x 4, 1 x 3  muscle up
- 5 x 2 pistol SQUAT with 16 kgs. kettlebell ( each leg)
- 1 x 60 sec uneven hang
- free handstanding

2013., 4 September, Wednesday:
- 1 x 4, 4 x 3  uneven PUP  ( each arm )
- 1 x 26 SL Calf with stretched leg ( each leg)
- planche
- 2 x 3 PSP on chairs with 16 kgs. kettlebell
- 1 x 35 sec OA hang ( each arm)

2013., 3 September, Tuesday:
- clutch and press flag  - each side 
- 1 x 4, 1 x 3  muscle up
- 5 x 2 WW down
- active stretching
- front lever training
- back lever training
- 1 x 60 sec uneven hang

2013., 2 September,  Monday:
- 5 x 3  uneven HSPU ( each arm)
- 1 x 35 sec OA hang ( each arm)
- free handstanding
- 7 kms running

2013., 31 August, Saturday:
- 5 x 7  full LL
- 1 x 25  SL Calf with stretched leg ( each leg)
- 1 x 60 sec uneven hang ( each arm )
- planche

2013., 29 August, Thursday:
- human flag  - each side 
- muscle up 3 x 2 
- 5 x 7 pistol SQUAT ( each leg)
- 1 x 60 sec uneven hang
- free handstanding

2013., 28 August, Wednesday:
- 5 x 3 uneven PUP  ( each arm )
- 1 x 25 SL Calf with stretched leg ( each leg)
- planche
- 2 x 20 PSP on chairs
- 1 x 35 sec OA hang ( each arm)

2013., 27 August, Tuesday:
- clutch and press flag  - each side 
- muscle up 2 x 3 
- 5 x 2 WW down
- active stretching
- front lever training
- back lever training
- 1 x 60 sec uneven hang

2013., 26 August, Monday:
- 5 x 7  HSPU
- 1 x 3 HSPU with close hands
- 1 x 32 sec OA hang ( each arm)
- free handstanding
- 7 kms running

2013., 24 August, Saturday:
- 2 x 4   uneven HSPU ( each arm )
- 1 x 3 WW down
- 1 x 24 SL Calf with stretched leg ( each leg)
- 1 x 32 sec OA hang ( each arm)
- free handstanding

2013., 23 August, Friday:
- 1 x 10 normal PSP
- 2 x 7  OAPSP ( each arm )
- 1 x 9, 1 x 10  full LL
 -1 x 32 sec  OA hang ( each arm )
- 1 x 3 OA PSP on fingers ( each arm )
- active stretching

2013., 22 August, Thursday:
- clutch flag  - each side 
- muscle up 2 x 3 
- 2 x 4  uneven PUP 
- 2 x 10  pistol SQUAT ( each leg)
- 1 x 60 sec uneven hang
- front lever training
- back lever training

2013., 17 August, Saturday:
- 5 x 7  full LL
- 1 x 23  SL Calf with stretched leg ( each leg)
- 1 x 60 sec uneven hang ( each arm )
- planche

2013., 16 August, Friday:
- 1 x 10 normal PSP
- 5 x 4 OAPSP ( each arm )
- active stretching
- front lever training
- back lever training
-1 x 30 sec  OA hang ( each arm 

2013., 15 August, Thursday:
- human flag  - each side 
- muscle up 3 x 2 
- 5 x 7 pistol SQUAT ( each leg)
- 1 x 60 sec uneven hang
- free handstanding

2013., 14 August, Wednesday:
- 5 x 2 uneven PUP  ( each arm )
- 1 x 23 SL Calf with stretched leg ( each leg)
- planche
- 2 x 20 PSP on chairs
- 1 x 25 sec OA hang ( each arm)

2013., 13 August, Tuesday:
- human flag  - each side 
- muscle up 2 x 3 
- 5 x 2 WW down
- active stretching
- front lever training
- back lever training
- 1 x 60 sec uneven hang

2013., 12 August, Monday:
- 5 x 7  HSPU
- 1 x 3 HSPU with close hands
- 1 x 25 sec OA hang ( each arm)
- free handstanding

2013., 10 August, Saturday:
- 2 x 9  HSPU
- 1 x 3 HSPU with close hands
- 1 x 3 WW down
- 1 x 22 SL Calf with stretched leg ( each leg)
- 1 x 25 sec OA hang ( each arm)
- free handstanding

2013., 8 August, Thursday:
- clutch flag  - each side 
- muscle up 2 x 3 
- 1 x 4, 1 x 3 uneven PUP 
- 1 x 10, 1 x 9  pistol SQUAT ( each leg)
- 1 x 50 sec uneven hang
- front lever training
- back lever training

2013., 7 August, Wednesday:
- 2 x 9  HSPU
- 1 x 3 HSPU with close hands
- 1 x 3 WW down
- 1 x 22 SL Calf with stretched leg ( each leg)
- planche
- 2 x 20 PSP on chair
- 1 x 25 sec OA hang ( each arm)
- free handstanding

2013., 6 August, Tuesday:
- clutch flag  - each side 
- muscle up 3 x 2 
- 1 x 4, 1 x 3 uneven PUP 
- 1 x 10, 1 x 9  pistol SQUAT ( each leg)
- 1 x 45 sec uneven hang
- front lever training
- back lever training

2013., 5 August, Monday:
- 1 x 10 normal PSP
- 2 x 7  OAPSP ( each arm )
- 2 x 9  full LL
 -1 x 20 sec  OA hang ( each arm )
- active stretching

2013., 27 July, Saturday:
- 5 x 6  full LL
- 1 x 21  SL Calf with stretched leg ( each leg)
- 1 x 60 sec uneven hang ( each arm )
- planche

2013., 26 July, Friday:
- 1 x 10 normal PSP
- 5 x 4 OAPSP ( each arm )
- active stretching
- front lever training
- back lever training
-1 x 30 sec  OA hang ( each arm )

2013., 25 July, Thursday:
- human flag  - each side 
- muscle up 3 x 2 
- 5 x 6 pistol SQUAT ( each leg)
- 1 x 60 sec uneven hang
- free handstanding

2013., 24 July, Wednesday:
- 5 x 2 uneven PUP  ( each arm )
- 1 x 20 SL Calf with stretched leg ( each leg)
- planche
- 2 x 20 PSP on chairs

2013., 23 July, Tuesday:
- human flag  - each side 
- muscle up 3 x 2 
- 5 x 2 WW down
- active stretching
- front lever training
- back lever training

2013., 22 July, Monday:
- 5 x 7  HSPU
- 1 x 3 HSPU with close hands
- 1 x 30 sec OA hang ( each arm)
- free handstanding

2013., 20 July, Saturday:
- 1 x 10 normal PSP
- 2 x 7 OAPSP ( each arm )
- 2 x 9 full LL
- 1 x 20  SL Calf with stretched leg ( each leg)
- planche

2013., 19 July, Friday:
- 2 x 9,5  HSPU
- 1 x 3 HSPU with close hands
- 1 x 5 WW down
- 1 x 2 OA PSP on fingers ( each arm )
- 2 x 60, 1 x 30 sec uneven hang ( each arm)
- free handstanding

2013., 18 July, Thursday:
- human flag  - each side 
- muscle up 3 x 2 
- 2 x 3 uneven PUP 
- 2 x 9  pistol SQUAT ( each leg)
- active stretching
- front lever training
- back lever training

2013., 17 July, Wednesday:
- 1 x 10 normal PSP
- 2 x 7  OAPSP ( each arm )
- 2 x 9  full LL
- 3 x 20, 1 x 19  SL Calf with stretched leg ( each leg)
- planche
- 2 x 20 PSP on chairs

2013., 16 July, Tuesday:
- human flag  - each side 
- muscle up 3 x 2 
- 2 x 3 uneven PUP 
- 2 x 9  pistol SQUAT ( each leg)
- active stretching
- front lever training
- back lever training

2013., 15 July, Monday:
- 1 x 10, 1 x 9 HSPU
- 1 x 3 HSPU with close hands
- 1 x 5 WW down
- 1 x 30 sec OA hang ( each arm )
- free handstanding
- evening: 1 hour running

2013., 13 July, Saturday:
- 5 x 6  full LL
- 1 x 20  SL Calf with stretched leg ( each leg)
- planche

2013., 12 July, Friday:
- 1 x 10 normal PSP
- 5 x 4 OAPSP ( each arm )
- active stretching
- front lever training
- back lever training

2013., 11 July, Thursday:
- human flag  - each side 
- muscle up 3 x 2 
- 5 x 2 WW down
- 5 x 6 pistol SQUAT ( each leg)
- 1 x 60 sec uneven hang
- free handstanding

2013., 10 July, Wednesday:
- 5 x 2 uneven PUP  ( each arm )
- 1 x 20 SL Calf with stretched leg ( each leg)
- planche
- 2 x 20 PSP on chairs

2013., 9 July, Tuesday:
- human flag  - each side 
- muscle up 3 x 2 
- 5 x 2 WW down
- active stretching
- front lever training
- back lever training

2013., 8 July, Monday:
- 5 x 6  HSPU
- 1 x 3 HSPU with close hands
- 1 x 20 sec OA hang ( each arm)
- free handstanding

2013., 6 July, Saturday:
- 1 x 10 normal PSP
- 1 x 7, 1 x 6  OAPSP ( each arm )
- 1 x 9, 1 x 8  full LL
- 1 x 20  SL Calf with stretched leg ( each leg)
- planche

2013., 5 July, Friday:
- 2 x 9  HSPU
- 1 x 3 HSPU with close hands
- 1 x 5 WW down
- 1 x 2 OA PSP on fingers ( each arm )
- 2 x 60, 1 x 40 sec uneven hang ( each arm)
- free handstanding

2013., 4 July, Thursday:
- human flag  - each side 
- muscle up 3 x 2 
- 2 x 10  PUP with close hands
- 1 x 9, 1 x 8  pistol SQUAT ( each leg)
- active stretching
- front lever training
- back lever training

2013., 3 July, Wednesday:
- 1 x 10 normal PSP
- 1 x 7, 1 x 6  OAPSP ( each arm )
- 1 x 9, 1 x 8  full LL
- 2 x 20, 2 x 19  SL Calf with stretched leg ( each leg)
- planche
- 2 x 20 PSP on chairs

2013., 2 July, Tuesday:
- human flag  - each side 
- muscle up 3 x 2 
- 1 x 10, 1 x 9 PUP with close hands
- 1 x 9, 1 x 8  pistol SQUAT ( each leg)
- active stretching
- front lever training
- back lever training

2013., 28 June, Friday:
- 2 x 9,5  HSPU
- 1 x 1 HSPU with close hands
- 1 x 4 WW down
- 1 x 2 OA PSP on fingers ( each arm )
- 2 x 60, 1 x 30 sec uneven hang ( each arm)
- free handstanding

2013., 27 June, Thursday:
- human flag  - each side 
- muscle up 5 x 1 
- 2 x 9 PUP with close hands
- 2 x 8  pistol SQUAT ( each leg)
- active stretching
- front lever training
- back lever training

2013., 26 June, Wednesday:
- 1 x 10 normal PSP
- 2 x 6  OAPSP ( each arm )
- 2 x 8  full LL
- 1 x 20, 3 x 19  SL Calf with stretched leg ( each leg)
- planche
- 2 x 20 PSP on chairs

2013., 25 June, Tuesday:
- human flag  - each side 
- muscle up 5 x 1 
- 1 x 9, 1 x 8  PUP with close hands
- 2 x 8  pistol SQUAT ( each leg)
- active stretching
- front lever training
- back lever training

2013., 24 June, Monday:
- 2 x 9,5  HSPU
- 1 x 1 HSPU with close hands
- 1 x 4 WW down
- 1 x 20 sec OA hang ( each arm )
- free handstanding
- evening: 1 hour running on stairs

2013., 21 June, Friday:
- 1 x 10 normal PSP
- 2 x 9,5  HSPU
- 1 x 4 WW down
- 4 x 19  SL Calf with stretched leg ( each leg)
- free handstanding

2013., 20 June, Thursday:
- human flag  - each side 
- 2 x 8  PUP with close hands
- 2 x 8  pistol SQUAT ( each leg)
- active stretching
- front lever training
- back lever training

2013., 19 June, Wednesday:
- 1 x 10 normal PSP
- 2 x 6  OAPSP ( each arm )
- 2 x 8  full LL
- 1 x 2 OA PSP on fingers ( each arm )
- 2 x 60, 1 x 30 sec uneven hang ( each arm)
- planche
- 2 x 20 PSP on chairs

2013., 18 June, Tuesday:
- 1 x 10 normal PSP
- 2 x 9,5 HSPU
- 1 x 4 WW down
- 1 x 19   SL Calf with stretched leg ( each leg)
- planche

2013., 17 June, Monday:
- human flag ( step 5 ) - each side 
- 2 x 8  PUP with close hands
- 2 x 8 pistol SQUAT ( each leg)
- active stretching
- planche
- evening: 1 hour running on stairs

2013., 15 June, Saturday:
- 1 x 10 normal PSP
- 1 x 6, 1 x 5 OAPSP ( each arm )
- 2 x 8  full LL
- planche

2013., 14 June, Friday:
- 1 x 10 normal PSP
- 2 x 9,5  HSPU
- 1 x 4 WW down
- 3 x 19 , 1 x 18  SL Calf with stretched leg ( each leg)
- free handstanding

2013., 13 June, Thursday:
- human flag ( step 5 ) - each side 
- 2 x 7  PUP with close hands
- 1 x 8, 1 x 7 pistol SQUAT ( each leg)
- active stretching
- planche

2013., 12 June, Wednesday:
- 1 x 10 normal PSP
- 1 x 6, 1 x 5 OAPSP ( each arm )
- 1 x 8, 1 x 7  full LL
- 1 x 1 OA PSP on fingers ( each arm )
- 3 x 52 sec uneven hang ( each arm)
- planche
- 2 x 20 PSP on chairs

2013., 11 June, Tuesday:
- 1 x 10 normal PSP
- 2 x 9,5 HSPU
- 1 x 4 WW down
- 1 x 19   SL Calf with stretched leg ( each leg)
- planche

2013., 8 June, Saturday:
- 1 x 30 PSP on chairs
- 1 x 8, 1 x 7  full LL

2013., 7 June, Friday:
- 1 x 10 normal PSP
- 2 x 9,5  HSPU
- 1 x 4 WW down
- 2 x 19 , 2 x 18  SL Calf with stretched leg ( each leg)

2013., 6 June, Thursday:
- human flag ( step 5 ) - each side 
- 2 x 6  PUP with close hands
- 1 x 8, 1 x 7 pistol SQUAT ( each leg)
- active stretching
- planche

2013., 5 June, Wednesday:
- 1 x 10 normal PSP
- 1 x 6, 1 x 5 OAPSP ( each arm )
- 1 x 8, 1 x 7  full LL
- 1 x 1 OA PSP on fingers ( each arm )
- 3 x 50 sec uneven hang ( each arm)
- planche
- 2 x 20 PSP on chairs

2013., 4 June, Tuesday:
- 1 x 10 normal PSP
- 2 x 9 HSPU
- 1 x 3 WW down
- 1 x 19   SL Calf with stretched leg ( each leg)

2013., 3 June, Monday:
- human flag ( step 5 ) - each side 
- 1 x 6, 1 x 5   PUP with close hands
- 1 x 8, 1 x 7 pistol SQUAT ( each leg)
- active stretching
- evening: 10 kms running

2013., 1 June, Saturday:
- 1 x 10 normal PSP
- 2 x 9 HSPU
- 1 x 3 WW down
- 35 sec OA hang

2013., 31 May, Friday:
- 1 x 10 normal PSP
- 2 x 5 OAPSP ( each arm )
- 2 x 7 full LL
- 1 x 19, 3 x 18   SL Calf with stretched leg ( each leg)

2013. 30 May, Thursday:
- human flag ( step 5 ) - each side 
- 2 x 5  PUP with close hands
- 2 x 7 pistol SQUAT ( each leg)
- active stretching

2013., 29 May, Wednesday:
- 1 x 10 normal PSP
- 2 x 5 OAPSP ( each arm )
- 2 x 7 full LL
- 2 x 5 lifting arm PSP on fingers ( each arm )
- 3 x 45 sec uneven hang ( each arm)
- 2 x 20 PSP on chairs

2013., 28 May, Tuesday:
- 1 x 10 normal PSP
- 2 x 9 HSPU
- 1 x 3 WW down
- 1 x 19   SL Calf with stretched leg ( each leg)

2013. 27 May, Monday:
- human flag ( step 5 ) - each side 
- 2 x 10  normal PUP
- 2 x 7 pistol SQUAT ( each leg)
- active stretching
- evening: 7 kms running

2013., 25 May, Saturday:
- 1 x 10 normal PSP
- 2 x 9 PUP
- 2 x 7 full LL
- 1 x 35 sec OA hang ( each arm )

2013., 24 May, Friday:
- 1 x 10 normal PSP
- 1 x 9, 1 x 8,5  HSPU
- 1 x 3 WW down
- 4 x 18   SL Calf with stretched leg ( each leg)

2013. 23 May, Thursday:
- human flag ( step 5 ) - each side 
- 2 x 9  normal PUP
- 2 x 7 pistol SQUAT ( each leg)
- active stretching

2013., 22 May, Wednesday:
- 1 x 10 normal PSP
- 2 x 5 OAPSP ( each arm )
- 2 x 7 full LL
- 2 x 5 lifting arm PSP on fingers ( each arm )
- 3 x 45 sec odd hang ( each arm)
- 2 x 20 PSP on chairs

2013., 18 May, Saturday:
- 1 x 10 normal PSP
- 2 x 5 OAPSP
- 2 x 7 full LL
- 2 x 20 PSP on chairs
- 1 x 25 sec OA hang

2013., 17 May, Friday:
- 1 x 10 normal PSP
- 1 x 9, 1 x 8 HSPU
- 1 x 3 WW down
- 3 x 18, 1 x 17  SL Calf with stretched leg

2013. 16 May, Thursday:
- human flag ( step 5 )
- 2 x 8  normal PUP
- 2 x 7 pistol SQUAT
- active stretching 


2013., 15 May, Wednesday:
- 1 x 10 normal PSP
- 2 x 5 OAPSP
- 2 x 7 full LL
- 2 x 5 lifting arm PSP on fingers
- 3 x 40 sec odd hang

2013., 14 May, Tuesday:
- 1 x 10 normal PSP
- 2 x 8,5 HSPU
- 1 x 3 WW down
- 1 x 18  SL Calf

2013. 13 May, Monday
- human flag ( step 5 )
- 1 x 8, 1 x 7 normal PUP
- 2 x 7 pistol SQUAT
- active stretching 

2013.,11 May., Saturday:

2 x 20 PSP on chairs

2 x 5 lifting-arm PSP on fingers

60 sec odd-hang

2013.,10 May., Friday:

1 x 10 normal PSP

1 x 5, 1 x 4 OA PSP

1 x 7, 1 x 6 full LL

1 x 18 calf with stretched leg

2013.,9 May., Thursday:

human flag ( step 5 )

2 x 7, normal PUP

1 x 7, 1 x 6 pistol SQUAT

active stretching

2013.,8 May., Wednesday:

1 x 10 normal PSP

1 x 5, 1 x 4 OA PSP

1 x 7, 1 x 6 full LL

2 x 18, 2 x 17 calf with stretched leg

2013.,7 May., Tuesday:

1 x 10 normal PSP

1 x 8.5, 1 x 8 HSPSP

1 x 3 WW down

25 sec.1 OA hang

2013.,6 May., Monday:

human flag ( step 5 )

1 x 7, 1 x 6  normal PUP

1 x 7, 1 x 6 pistol SQUAT

active stretching

2013.,4 May ,Saturday:

1 x 10 normal PSP

1 x 5, 1 x 4 OA PSP

1 x 7, 1 x 6 full LL

1 x 18 calf with stretched leg

2 x 20 Push-up on chairs