elitelhenice
8. zář 2017

8.9. 2017 WORKOUTS

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Warm up: 4-round Tabata squats 3:00 – bottom of the squat 3:00 – plank hold 1:00 – hollow hold 1:00 – hollow rocks

 

Strength: 10:00 Clean technique work using 155# or less

 

Workouts: AMRAP in 10:00

POKROČILÍ 5 squat cleans, (65/45Kg) 5 box jumps, 30”/24” 5 toes-to-bar

 

STŘEDNĚ POKROČILÍ 5 squat cleans, (40/25Kg) 5 box jumps 24”/20” 5 toes-to-bar

 

ZAČÁTEČNÍCI 5 front squats, (10kg/5kg) 5 box jumps or step-ups, 12”-24” 5 toes-to-bar or hanging leg lifts

 

Postworkout: 3 Rounds of

POKROČILÍ 30 side bends each side 30 hollow-to-reverse sit-ups

 

STŘEDNĚ POKROČILÍ 20 side bends each side 20 hollow-to-reverse sit-ups

 

ZAČÁTEČNÍCI 10-20 side bends each side 20-30 sit-ups

 

Mobility: 4 Rounds of 1:00 each side – banded hamstring stretch 2:00 each side – couch stretch 2:00 – bottom of the squat

 

 

 

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