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