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    • ELITE TRAINING CENTER

    • KURZY

    • EDUKACE

    • SPORT & WELLNESS

    • ELITE SHOP

    • Fórum

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      1. ELITE FÓRUM
      2. Tréninky
      3. 31.1. 2019 WORKOUT
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      31. led 2019

      31.1. 2019 WORKOUT

      Warm up:

      Attach band at eye level then perform 10 reps of each: - Face Pulls

      Lat Pull-Downs



      Single-Arm Rows



      Attach the band at knee level the perform 10 reps of each: - 90/90 (arms straight out to side but bent to 90 degrees – Rotate the wrists from shoulder height to upright and back)



      - “W” to “Y” then extend to the front




      Then… Spidey Crawl



      Hip Bridges



      Pec Stick or Medicine Ball Carry (arms out front at 90 degrees – squeeze the pecs to hold the stick/ball with active IT)



      Strength: Every 90 seconds, for 12 minutes (8 sets): Bench Press x 3 reps

      Use approximately 75% of your 1-RM, and focus on the speed of the concentric motion – from your chest to full lockout. You want to make that phase as quick and explosive as possible.


      Workout: Five rounds for time of: 12 Alternating Pistols 9 Dumbbell Push Presses (22,5-25Kg/10-17,5Kg) 6 Strict Handstand Push-Ups


      Postworkout:

      Your choice


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