elitelhenice
8. čvc 2017

8.7. 2017 WORKOUTS

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Warm up: 4 Rounds of 10 PVC good mornings 200-meter row 10 PVC front squats 200-meter ski 10 PVC pass-throughs 2:00 – bike

 

Workouts: POKROČILÍ 3 x AMRAP in 7:00, rest 2:00 between 7 deadlifts, 225#/155# 14 pull-ups 21 grasshoppers

 

STŘEDNĚ POKROČILÍ 3 x AMRAP in 7:00, rest 2:00 between 7 deadlifts, 165-205#/95-135# 14 pull-ups 21 grasshoppers

 

ZAČÁTEČNÍCI 2 x AMRAP in 7:00, rest 2:00 5-7 deadlifts, 16kg kettlebell-75# barbell 10-14 ring rows 15-21 mountain climbers

 

Postworkout: POKROČILÍ 4 Rounds of 25 dumbbell side bends each side

 

STŘEDNĚ POKROČILÍ 3 Rounds of 25 dumbbell side bends each side

 

ZAČÁTEČNÍCI 3 Rounds of 15-20 dumbbell side bends each side

 

Mobility: 4 Rounds of 1:00 – lacrosse ball in shoulders 1:00 – banded pec stretch 1:00 – lacrosse ball in traps

 

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