elitelhenice
23. říj 2018

23.10. 2018 WORKOUT

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Warm up: 5/5 box step ups + 5 box jumps + 5 box jump overs (completely clearing the box) + 5 taller box jumps (increase height) + 5 box jump overs at taller height (if possible)

Then: 10/10 side to side leg swings + 10/10 front/back leg swings + 10 banded good mornings + 10 banded hamstring curls + 10/10 single arm lat pulldowns

 

Strength:

Every 2 minutes and 30 seconds, for 10 minutes (4 sets): 2 Clean Lift-Offs + 1 Power Clean (for the clean lift-offs, focus on pushing through the floor to drive the barbell to mid-patella; pause for 2 seconds at mid-patella, then return the barbell to the floor)

 

Workout: Five rounds for time of: 20 Kettlebell Swings (24/16 kg) 10 Burpee Box Jump-Overs (24″/20″)

 

Postworkout:

Foam roller

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