elitelhenice
3. zář 2019

3.9. 2019 WORKOUT

Warm up: 2 Rounds of: 30 Second Side Plank (left) 30 Second Scapular Circles from Push-Up Position 30 Second Side Plank (right) 30 Second Supinated-Grip Hang from Pull-Up Bar Rest 30 seconds 12 Alternating Bowler’s Squats

 

 

12 Alternating Cossack Squats 12 Band Pull-Throughs

 

 

Rest as needed

 

Strength: Every 2 minutes, for 12 minutes (6 sets) of: Hang Clean + Clean + Jerk *Sets 1-2 – 65-70% *Sets 3-4 – 70-75% *Sets 5-6 – 75-80% *Sets 7-8 – 80-85%

 

Workout: Every 4 minutes, for 20 minutes (5 sets) of: 400 Meter Run 10 Power Clean & Jerks 50-60% of 1-RM of 1-RM C&J

 

Postworkout: For time: 100 Meter Overhead Double Kettlebell Carry (24/16 kg) 400 Meter Farmer’s Carry 100 Meter Overhead Double Kettlebell Carry

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  • elitelhenice
    před 21 hodinami

    19.1. 2020 TÝDENNÍ VÝZVA

    Discussion in 
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    před 4 dny

    16.1. 2020 WORKOUT

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    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 
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