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    • ELITE TRAINING CENTER

    • KURZY

    • EDUKACE

    • SPORT & WELLNESS

    • ELITE SHOP

    • Fórum

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      1. ELITE FÓRUM
      2. Tréninky
      3. 5.7. 2019 WORKOUT
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      5. čvc 2019

      5.7. 2019 WORKOUT

      Warm up:

      3 Rounds of

      Bandy shoulder repair

      10 Dynamic bandy L-Sit Shouder press

      15 Jumping Jacks

      10 Passess Through


      Strength: Every 2 minutes, for 20 minutes (10 sets) of:

      Power Clean

      then

      1 rep of Strict shoulder press 2 reps of Clean & Jerk

      3 reps of Push press

      Loads per set (by %) – 60, 65, 70, 75, 80, 85, 90, 90+, 90+, 90+ of your 1RM strict press


      Workout 1: 3 Rounds for time of: Row 500 Meters 100 Double-Unders 10 Overhead Squats* 10 Unbroken Ground to Overhead* Rest 3 minutes

      *Set 1 – 50Kg/35Kg *Set 2 – 55Kg/40Kg *Set 3 – 60Kg/45Kg

      After your final 3 minutes of rest on the third set perform…


      Workout 2: For time 100 Push-Ups* Every time you break OR pause at any point perform 10 Alternating Dumbbell Snatches (25Kg/15Kg)


      Postworkout: 3 Rounds of of:



      Pallof Press x 10 reps Rest 30-45 seconds Side Plank x 45 seconds each side Rest 30-45 seconds Barbell Rollouts x 6 reps (slow and controlled…the slower, the better) Rest as needed

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