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      1. ELITE FÓRUM
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      3. 24.7. 2017 WORKOUTS
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      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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