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      1. ELITE FÓRUM
      2. Tréninky
      3. 23.6. 2019 WORKOUT
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      elitelhenice
      23. čvn 2019

      23.6. 2019 WORKOUT




      Warm up:

      Shoulder fix excercise

      2 rounds of 15 reps each

      Bandy pull downs

      Push ups

      Squats

      One legged DL


      Strength:

      Triceps dips (weighted) AMAP

      3 min. for 400Kg

      2 min. rest ...then

      Prone pull ups (weighted):

      3 min. for 500Kg


      Workout:

      Complete as many rounds and reps as possible in 5 minutes of: 10 Push Presses (45Kg/35Kg)

      15 Box Jumps Rest 2 minutes, and when the running clock reaches 7:00…

      Complete as many rounds and reps as possible in 5 minutes of: 10 SDHP (45Kg/35Kg) 15 Air Squats

      Rest 2 minutes, and when the running clock reaches 14:00…

      Complete as many rounds and reps as possible in 5 minutes of: 10 Floor pressess (70-80Kg/40-50Kg)

      15 Pull-Ups


      Postworkout:

      Run in slow pace for 1600m

      Start every new round with 15 Toes2bar + 2 výmyky

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