elitelhenice
2. led 2018

2.1. 2018 WORKOUT

 

 

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

 

 

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