elitelhenice
kvě 8

8.5. 2019 WORKOUT

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Warm Up: Banded Scarecrow x 60 seconds per postion

 

 

Reverse Snow Angels x 10

 

 

Followed by… Two Sets: 30 seconds of Superman Hold

 

 

30 seconds of Barbell Floor Press (empty bar) 30 seconds of Glute Bridge Marching

 

30 seconds of Behind the Neck Shoulder Press (from the front if this hurts you) Rest 30 seconds

Then… Take 5-7 minutes to build to your Part A, Set 1 weight.

 

Strength: Every 3 minutes, for 18 minutes (6 sets): Bench Press *Set 1 – 5 reps @ 80-85% *Set 2 – 3 reps @ 85-90% *Set 3 – 2 reps @ 90% *Set 4 – 3 reps @ 85-90% *Set 5 – 8 reps @ 75-80% *Set 6 – 8 reps @ 75-80%

 

Workout: Five rounds for time of: 12 Ring Dips 18 KTB Bench pressess (24Kg/16Kg) 21 CAL Airdyne

 

Postworkout:

Your choice

Nejnovější příspěvky
  • elitelhenice
    říj 13

    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

    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
  • elitelhenice
    říj 1

    Warm-Up: Two sets of: Perform 30 seconds on each side of the following movements… *Station 1 – Banded Palloff Hold* Station 2 – Banded Lateral Monster Walk *Station 3 – Single-Leg Glute Bridge Hold *Station 4 – Side Plank Hold *Station 5 – Dynamic Bulgarian Split Squat Jumps Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total. Then… Every 8 minutes, for 32 minutes (4 sets) of: 500 Meter Row 3 Snatches 70-75% of 1-RM Snatch 400 Meter Run 3 Snatches 70-75% of 1-RM Snatch