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    • ELITE TRAINING CENTER

    • KURZY

    • EDUKACE

    • SPORT & WELLNESS

    • ELITE SHOP

    • Fórum

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      1. ELITE FÓRUM
      2. Tréninky
      3. 28.12. 2018 WORKOUT
      Vyhledat
      elitelhenice
      28. pro 2018

      28.12. 2018 WORKOUT




      Warm up:

      Suitcase carry x 50m, down with one arm/back with the other Single arm front rack carry x 50m, down with one arm/back with the other Single arm OH carry x 50m, down with one arm/back with the other Double KB front rack carry x 50m


      Strength: Four sets of: Front Racked Alternating Reverse Lunges x 16-20 reps (15-20Kg DB) Rest 90 seconds Weighted Pull-Ups x 4-6 reps 70% of 1RM Rest 90 seconds


      Workout: For time: 40 Wall Ball Shots (20/14 lbs to 10′) 20 Pull-Ups 30 Wall Ball Shots 15 Pull-Ups 20 Wall Ball Shots 10 Pull-Ups 10 Wall Ball Shots 5 Pull-Ups


      Postworkout:

      8 per side Standing split squat at 30s Ring row (or strict pullup) x 5-8 Hanging hollow hold 20-30s

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