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    • ELITE TRAINING CENTER

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    • SPORT & WELLNESS

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      1. ELITE FÓRUM
      2. Tréninky
      3. 19.2. 2020 WORKOUT
      Vyhledat
      elitelhenice
      19. úno 2020

      19.2. 2020 WORKOUT


      Warm up:

      Banded Scarecrow 30-60 seconds per position Wall Slides x 5 Scapular Push-Ups x 10-15 reps

      Followed by…

      Pec Stick (or Medicine Ball Activation) x 90 seconds

      Followed by…

      Every Minute on the Minute for 4 minutes (2 sets): Station 1 – Glute Bridges x 10 Station 2 – Paloff Side Steps x 4-5 each side

      Then…


      Strength: Every 90 seconds, for 12 minutes (8 sets): Bench Press x 3 reps @ 21X1

      Use approximately 70% of your 1-RM, and focus on the speed of the concentric motion – from your chest to full lockout. You want to make that phase as quick and explosive as possible.


      Workout: Two rounds for time of: 30 Calories of Rowing 25 Toes to Bar 20 Single-Arm Dumbbell Push Press* (25/17Kg)

      *For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position. You must perform 10 reps on one arm before switching to the next arm – 10 Left, 10 Right.

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