elitelhenice
led 4

3.1. 2019 WORKOUT

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Warm up:

2 sets of row 300m + 15 banded good morning + 15 banded bent over row

Then: 10 kip swings + 10 box jump

Barbell warm up:

5 reps each:

Romanian Dead Lift + clean deadlift to the knee + clean deadlift to mid-thigh + muscle clean + hang power clean + power clean x 2 Rounds

 

 

Strength: Four sets of: Deadlift x 5 reps @ 70% of 1-RM Deadlift (open your hands and reset at the bottom of every rep) Rest as needed

 

Workout: For time:

3 Rounds of 1000 Meter Row/ 800m Airdyne/400 Singles 20 Power Cleans (65/35 Kg) 10 Weighted ring-dip/ Weighted strict pull ups (1 ring dip + 1 strict weighted pull up) (10Kg)

 

Postworkout:

Foam roller

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