12.7. 2017 WORKOUTS

Warm up: Snatch warm up then Every 90 seconds for 4:30 (3 sets): Close Grip Overhead Squat x 5-7 reps then Every 90 seconds for 4:30 (3 sets): Snatch Balance x 3 then… Strength: Every 2 minutes, for 16 minutes (8 sets): High Hang Snatch + Hang Snatch + Snatch from 2″ Below Knee (pause 1-2 seconds in each starting position before snatching) Build over the course of the 8 sets, starting at around 55-60% of your 1-RM Snatch. Workout: For time: Run 800 Meters 30 Power Snatches (135/95 lbs) Run 800 Meters Postworkout: Benchpress till your today's 7 reps max.

Warm up: Two rounds of Kettlebell Halos x 6 Straddle Pulses x 15.10.5 Plank Shoulder Taps x 20-30 then Four rounds of (alternate sides to complete 2 sets on each): Kettlebell Windmill x 5 Bottom’s Up Kettlebell Carry x 40 yards Then… Strength: Three sets of: Dumbbell Shoulder Press x 8 reps Rest 45 seconds Supine Ring Rows x 8-10 reps Rest 45 seconds Band-Resisted Face Pulls x 12-15 reps Rest 45 seconds Strict Toes to Bar x 6-8 reps Rest 45 seconds Workout: Five rounds for time of: 10 Strict Handstand Push-Ups 20 Push-Ups 40 Double-Unders

Warm up: Two rounds of: Band Pull-Aparts x 15 Bear Crawl x 20 yards forward + 20 yards backward then Two rounds: Banded Triceps Extensions x 15 reps each side Donkey Kicks x 5 then Two rounds: Dead Bugs x 10 Burpee Broad Jumps x 5 Week challenge team workout: 24 minutes AMRAP: 3 Strict Handstand Push-Ups 6 Strict Pull-Ups 9 Toes-to-Bar 12 Goblet Squats (32/24 kg) 15 Calories of Rowing Partner A will do 3 handstand push-ups, Partner B does 6 pull-ups, Partner A does 9 toes to bar, Partner B does 12 kettlebell swings, Partner A does 15 calories of rowing, then Partner B does 3 strict handstand push-ups, and so on…for the duration of the 24 minutes. Do komentářů nebo na tabuli pište své časy ve dvojicích, které můžete rovnou vyfotit a lupnout na FB zeď Elite Gym Lhenice. Díky Jari