elitelhenice
25. bře 2019

25.3. 2019 WORKOUT

 

 

 

Warm up:

Tabata

Jumping Jacks

Push ups

 

Strength:

Every 2 minutes, for 10 minutes (5 sets) of: Bench Press (1RM weight) Set 1 – 5 reps 70-75% Set 2 – 3 reps 80% Set 3 – 1 reps 85% Set 4 – 3 reps 87% Set 5 – 2 reps 90%

 

Rest 2 minutes, and then…

 

Every 3 minutes, for 6 minutes (2 sets): Bench Press Set 6 – 1 rep 95% Set 7 – 1 rep 101+%

 

Workout: “Desire” For max reps: 5 Minutes of Burpee Box Jump-Overs (24″/20″)

This is a simple test of desire.Touch your chest and thighs to the ground simultaneously, get up, get over the box, fall down and repeat. You may jump laterally over the box, but only your feet may touch the box. If you haven’t done it before…can you get 80 reps in the 5 minutes?

 

Postworkout: Every 2 minutes, for 12 minutes (2 sets) of: Station 1 – Supine Ring Rows x 8-10 reps Station 2 – Reverse Snow Angels x 12 reps Station 3 – Hollow Hold x 45-60 seconds

0 komentář0 reakce
Nejnovější příspěvky
  • elitelhenice
    před dnem

    19.1. 2020 TÝDENNÍ VÝZVA

    Discussion in 
    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
  • elitelhenice
    před 4 dny

    16.1. 2020 WORKOUT

    Discussion in 
    Warm up: Snatch warm up then Every 90 seconds for 4:30 (3 sets): Close Grip Overhead Squat x 5-7 reps then Every 90 seconds for 4:30 (3 sets): Snatch Balance x 3 then… Strength: Every 2 minutes, for 16 minutes (8 sets): High Hang Snatch + Hang Snatch + Snatch from 2″ Below Knee (pause 1-2 seconds in each starting position before snatching) Build over the course of the 8 sets, starting at around 55-60% of your 1-RM Snatch. Workout: For time: Run 800 Meters 30 Power Snatches (135/95 lbs) Run 800 Meters Postworkout: Benchpress till your today's 7 reps max.
  • elitelhenice
    před 6 dny

    14.1.2020 WORKOUT

    Discussion in 
    Warm up: Two rounds of Kettlebell Halos x 6 Straddle Pulses x 15.10.5 Plank Shoulder Taps x 20-30 then Four rounds of (alternate sides to complete 2 sets on each): Kettlebell Windmill x 5 Bottom’s Up Kettlebell Carry x 40 yards Then… Strength: Three sets of: Dumbbell Shoulder Press x 8 reps Rest 45 seconds Supine Ring Rows x 8-10 reps Rest 45 seconds Band-Resisted Face Pulls x 12-15 reps Rest 45 seconds Strict Toes to Bar x 6-8 reps Rest 45 seconds Workout: Five rounds for time of: 10 Strict Handstand Push-Ups 20 Push-Ups 40 Double-Unders