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    • ELITE TRAINING CENTER

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      1. ELITE FÓRUM
      2. Tréninky
      3. 21.8. 2017 WORKOUT
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      elitelhenice
      21. srp 2017

      21.8. 2017 WORKOUT




      Warm up:

      3 Rounds of

      10 Barbell push press

      10 Good mornings

      10 Bandy pull downs


      Strength:

      Front squat

      6-6-6 (60% 1RM)

      5-5-5 (70% 1RM)

      2-2-2 (90% 1RM)

      1 (1RM)


      Workout:

      3-6-9

      Clean and jerk (80/70/35-40kg)

      Weighted pull ups (20/10/5Kg)


      1 min. rest

      21-15-9

      Weighted ring dips (15/10/5Kg)

      KTB swings (32/28/16Kg)


      Postworkout:

      4 Rounds of 8 reps

      Strict toes to bar

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