elitelhenice
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12.4. 2019 WORKOUT

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Warm up:

3 Rounds of 10-12 reps

DB Z-press

DB Front squats

DB Row

 

Workout:

30 min. AMRAP 20/15 Calorie Row 2 Muscle-Ups or Pull ups+Ring dips 2 Snatches (50/35Kg) 3 Box Jump Overs 15/12 Calorie Row 3 Muscle-Ups 4 Snatches 6 Box Jump Overs 10/7 Calorie Row 4 Muscle-Ups 6 Snatches

 

Rest until relatively recovered, and then…

 

Postworkout: Three sets of: Bulgarian Split Squats x 8 reps each leg Rest 45 seconds after each leg Strict Handstand Push-Ups x 8-10 reps Rest 90 seconds

Nejnovější příspěvky
  • elitelhenice
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  • elitelhenice
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    Warm up: 3 Rounds of 5 Wall Walks 10 DB Row each arm 15 Push ups Followed by… Every Minute on the Minute for 6 minutes (2 sets): Station 2 – Hip Bridges x 10 Station 3 – Paloff Side Steps x 4-5 each side Then… Strenghth: Every 2 minutes, for 16 minutes (8 sets) of: Bench Press x 1 rep @ 20X0 Suggested loading per set (by % of 1-RM): 75, 80, 85, 88, 91, 93, 95, 95+ Workout: “Strict JT” Complete rounds of 21, 15 and 9 reps for time of: Strict Handstand Push-Ups Strict Ring Dips Strict Push-Ups
  • elitelhenice
    říj 1

    Warm-Up: Two sets of: Perform 30 seconds on each side of the following movements… *Station 1 – Banded Palloff Hold* Station 2 – Banded Lateral Monster Walk *Station 3 – Single-Leg Glute Bridge Hold *Station 4 – Side Plank Hold *Station 5 – Dynamic Bulgarian Split Squat Jumps Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total. Then… Every 8 minutes, for 32 minutes (4 sets) of: 500 Meter Row 3 Snatches 70-75% of 1-RM Snatch 400 Meter Run 3 Snatches 70-75% of 1-RM Snatch