elitelhenice
7. čvc 2017

7.7.2017 WORKOUTS

1 komentář

 

 

Warm up: 400-meter run 8-round Tabata plank hold 8-round Tabata sit-ups 400-meter run

 

Workout: POKROČILÍ

3 rounds of 20 power snatches, 95#/75# 20 toes-to-bar

 

STŘEDNĚ POKOČILÍ

3 rounds of 15-20 power snatches, 75#-95#/55#-75# 15-20 toes-to-bar

 

ZAČÁTEČNÍCI

3 rounds of 10 power snatches, 15#-45# 10 hanging leg lifts

 

Mobility: 3 Rounds of 1:00 – foam roll IT bands 1:00 – foam roll back 1:00 – lacrosse ball in glutes

elitelhenice
7. čvc 2017

Hezky si pocvičte. Z Doupova zdraví Jari

0
Nejnovější příspěvky
  • elitelhenice
    lis 25

    24.11. 2019 WORKOUT

    Warm-Up: Banded Scarecrow x 30-60 seconds per position Couch Stretch x 60-90 seconds per leg Lat Stretch x 60-90 seconds per arm Lunge Matrix x 5 steps each direction Plank Shoulder Taps x 20-30 reps Followed by… Kettlebell Complex x 2 sets (one with each arm): Overhead Carry x 25 yards Rest as needed Then… Workout A. In teams of two, each member must complete the following for time: Row 1000 Meters 15 Burpee Box Jump-Overs (24″/20″) 30 Pull-Ups 60 Kettlebell Swings (32/24 kg) Each team must perform this with one lane of equipment, so Partner A will start on the row, and Partner B will begin after Partner A has started on Burpee Box Jump-Overs After finishing, Partner A must rest until Partner B has finished the final kettlebell swing, and then… Workout B. In teams of two, each member must complete the following for time: Airdyne 800 Meters 15 Burpee Box Jump-Overs (24″/20″) 30 Pull-Ups 60 Kettlebell Swings (32/24 kg) Perform in the same format as Part A; Partner B does not start the run until Partner A has completed the 800 meters.
  • elitelhenice
    říj 13

    13.10. 2019 WORKOUT

    Warm up: Tabata x 2 sets of 10 rounds each of: Single-Arm Plank Alternating Lateral Lunges Side Plank Air Squats Hollow Hold or Rock Plank Shoulder Taps V-Ups Bear Crawl Frog Jumps Wall Climbs Workout: In teams of two, complete as many rounds and reps as possible in 30 minutes of: 400 Meter Run 30 Kettlebell Goblet squats (32/24 kg) 20 Box Jump-Overs (24″/20″) Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Goblet squats, Partner A will perform 20 Box jump overs, and Partner B will run 400 meters – and so on for 30 minutes. Postworkout: Your choice for abdomen
  • elitelhenice
    říj 10

    10.10. 2019 WORKOUT

    Warm up: 3 Rounds of 5 Wall Walks 10 DB Row each arm 15 Push ups Followed by… Every Minute on the Minute for 6 minutes (2 sets): Station 2 – Hip Bridges x 10 Station 3 – Paloff Side Steps x 4-5 each side Then… Strenghth: Every 2 minutes, for 16 minutes (8 sets) of: Bench Press x 1 rep @ 20X0 Suggested loading per set (by % of 1-RM): 75, 80, 85, 88, 91, 93, 95, 95+ Workout: “Strict JT” Complete rounds of 21, 15 and 9 reps for time of: Strict Handstand Push-Ups Strict Ring Dips Strict Push-Ups