elitelhenice
čvc 5

5.7. 2019 WORKOUT

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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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