POKROČILÍ:
Warm up:
2 Rounds of
10 Shoulder dislocates
10 OVH squats
..then
Tabata
Resistance band shoulder press
Sandbag thrusters
Strength:
Clean and Jerk (10 min. EMOM)
3 reps (60-70% 1RM)
Workout:
For time 10x Shoulder press (50-60Kg/25-30Kg) 15x Overhead squat (50-60Kg/25-30Kg) 20x Push press (50Kg/25Kg) 25x Front squat (60Kg/30Kg) 30x Push jerk (40-50Kg/25Kg) 35x Back squat (60Kg/30Kg)
Postworkout:
Foam roller
ZAČÁTEČNÍCI:
Tabata:
For max reps DB Shoulder press DB Front squat DB Deadlift
Tabata 2:
Row/ Bike on Airdyne
Tabata 3:
Back Squat (Barbell)
Tabata 3:
Burpees
Box step ups
Tabata 4:
Bicycle crunches
Mountain climbers
Tabata 5:
Jumping pull ups
Push ups
Tabata 6:
Good mornings
One legged DB/KTB deadlift