elitelhenice
bře 19

19.3. 2019 WORKOUT

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Warm up:

Tabata

Medball clean

OVH squats

Jumping Jacks

 

Strength/technique: (5 reps of each, three times through the complex with 40/20Kg barbell) Clean-Grip Romanian Deadlift Clean Pull from Below Knee Front Squat Hang Power Clean Clean from Below Knee

Followed by…

One set of: 60/35Kg Power Clean (no foot movement) x 3 reps Rest as needed

One set of: 60/35Kg Power Clean x 3 reps Rest as needed

One set of: 70/50Kg Clean x 3 reps Rest as needed

 

Workout:

Every 2 minutes, for 30 minutes (3 sets of each): Station 1 – 30/20 Calories of Assault Bike Station 2 – 40 Wall Ball Shots (10/6Kg) Station 3 – 30 Alternating Dumbbell Snatches (27Kg/17,5Kg) Station 4 – 20 Burpee Box Jump-Overs Station 5 – 40 Seconds of Side Plank (each side)

 

Postworkout:

1 min. of KTB swing challenge (32Kg/20-24Kg)

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