elitelhenice
24. čvc 2017
Upraveno: 24. čvc 2017

24.7. 2017 WORKOUTS

 

 

 

ZAČÁTEČNÍCI

Strength Three sets of: Deadlift x 6-8 reps @ 30X1 Rest 45 seconds Push-Ups x 10-15 reps @ 20X1 Rest 45 seconds Hollow Rocks x 30 seconds (or Hollow Hold) Rest 45 seconds

 

Workout: Three sets of: 30 seconds of Strict Pull-Ups Rest 30 seconds 30 seconds of Kettlbell Swings Rest 30 seconds 30 seconds of Goblet Squats Rest 30 seconds

 

POKROČILÍ

Strength: Every 2 minutes, for 6 minutes (3 sets): Snatch Push Press + Overhead Squat

Followed by…

Every 2 minutes, for 6 minutes (3 sets): 3-Position Snatch @ 60-65% (high hang, mid-patella, floor)

Followed by…

Every 2 minutes, for 6 minutes (3 sets): Hang Snatch + 2 Snatches @ 70-75%

Followed by…

Every 2 minutes, for 6 minutes (3 sets): Snatch High Pull + Snatch @ 75-80%, 80-85%, 85-90%

 

Workout: For time: 15 Squat Cleans (245/165 lbs) 40 Burpees to 6″ Touch 15 Shoulder to Overhead (195/135 lbs) 30 Strict Handstand Push-Ups 15 Ground to Overhead (145/95 lbs) 20 Ring dips + 20 Chest to bar pull ups

 

Postworkout: Build to today’s 6-RM Bench Press

Then. . .

Two sets of: Decline Bench Press x Max Reps @ 90% of today’s 6-RM Bench Press Rest 3-4 minutes

 

 

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  • elitelhenice
    před 11 hodinami

    23.1. 2020 WORKOUT

    Diskuse 
    Warm up: Band Distracted Ankle Mobility x 60 seconds per side Band Distracted Hip Flexor Stretch x 60 seconds per side Static Hang x MAX seconds then Two rounds of: 10 Air Squats 10 Ring Rows 20 Mountain Climbers Strength: 10 min. AMRAP 1DB Fly 1DB Bicepscurl and shoulder press 1DB Reverse fly ad 1 rep from each exercise every new round Workout: Complete as many rounds and reps as possible in 5 minutes of: 20 Double-Unders 10 Air Squats Rest 1 minute Complete as many rounds and reps as possible in 5 minutes of: 5 Dumbbell Man-Makers 10 Box Jumps Rest 1 minute Complete as many rounds and reps as possible in 5 minutes of: 5 Toes to Bar 10 Push-Ups
  • elitelhenice
    před 3 dny

    21.1. 2020 WORKOUT

    Diskuse 
    Warm-Up. Hip Flexor Stretch + Posterior Activation then Two rounds of: Kettlebell Halos x 6 Straddle Pulses x 15.10.5 Plank Shoulder Taps x 20-30 then Four rounds (alternate sides to complete 2 sets on each): Kettlebell Windmill x 6 Waiter Hold Kettlebell Alternating Reverse Lunges x 6 then Workout: Complete AMRAP for 30 minutes of: 500 Meter Row 40 Double-Unders 300-Foot Farmer’s Carry (32/24 kg KBs) 20 Dumbbell Thrusters (17/10Kg) 10 Strict Knees to Elbows
  • elitelhenice
    před 4 dny

    19.1. 2020 TÝDENNÍ VÝZVA

    Diskuse 
    Warm up: Every minute, on the minute, for 12 minutes, complete: Minute 1 – Inchworm Walk x 3 reps Minute 2 – Row x 30 seconds Minute 3 – Russian Baby Makers x 10 reps Minute 4 – Static Hang x 30-45 seconds Workout (týdenní výzva) In teams of two, complete five rounds for time of: Row 400 Meters 20 Deadlifts (10 each – 100/70Kg) 30 Pull-Ups (15 each) Partners must finish rowing together, and may only start deadlifts once both members are back at the barbell. Postworkout: 4 Rounds of 10-12 reps of Barbell roll outs