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    • ELITE TRAINING CENTER

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    • EDUKACE

    • SPORT & WELLNESS

    • ELITE SHOP

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      1. ELITE FÓRUM
      2. Tréninky
      3. 23.9. 2019 WORKOUT
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      elitelhenice
      23. zář 2019

      23.9. 2019 WORKOUT




      Warm up:

      Two sets of:

      Single-Arm Ring Row x 5 reps each arm

      Rest 15 seconds

      Band Pull-Throughs x 10 reps

      Bandy shoulder press in L-Sit x 10 reps


      Strength (80% 1RM of Strict shoulder press):

      Every second minute of 8 minutes Shoulder press

      20s of max. Strict shoulder press

      20s of max Push press

      20s of max Push Jerk


      Workout: Complete as many rounds and reps as possible in 8 minutes of: 8 Pull-Ups 8 Single-Arm Dumbbell Hang Clean & Jerks (55/35 lbs – Left) 8 Single-Arm Dumbbell Hang Clean & Jerks (55/35 lbs – Right)


      Postworkout:

      2 Rounds of 10 reps of Barbell roll out

      then

      4 Legless rope climbs

      then

      2 Rounds of 10 reps of Barbell roll out


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