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    • ELITE TRAINING CENTER

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      1. ELITE FÓRUM
      2. Tréninky
      3. 19.9.2019 WORKOUT
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      elitelhenice
      19. zář 2019

      19.9.2019 WORKOUT




      Warm up: At 80-85% effort against a 16-minute clock: Max Calorie Assault Bike*

      *Every 4 minutes, including at 321GO!, perform: 15 Down Ups (burpee with no jump) 15/10 Calorie Row


      Strength: Back Squat *Set 1 – 6 reps 70% of 1-RM *Set 2 – 6 reps 80% *Set 3 – 3 rep 90% *Set 4 – 2 reps 95% Rest 2 minutes between sets


      Workout: Three rounds for time of 10 Deadlifts (100/65Kg) 50 Double-Unders

      Immediately followed by. . .

      Three rounds for time of: 15 Dumbbell Thrusters (20/15Kg DBs) 50 Double-Unders

      Immediately followed by. . .

      Three rounds for time of: 20 Toes-to-Bar 50 Double-Unders


      Postworkout: One set of: 100 Empty Barbell Front Rack Lunges

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