2018 Sneak Peek FUNKCIONALNI FITNES
Warmup
5 Rounds For Time @ 75% Effort
Run 200m
8 SA KB Clean
8 SA Push Press
*Goal is to stay very sustainable. Use this to warm up and get your breathing going for the day. Choose a KB weight to go unbroken with.
1) Bench Press
30X0; 8,6,4,2; rest 1min (building weight each set)
2) Supinated Barbell Bent Over Row
21X0; 3.3.3 reps; (3 reps, 10sec rest, 3 reps, 10 sec rest, 3 reps) – this rep scheme is known as a cluster
3) KB Front Rack Step Up
3x 16 step ups (switch arms half way); rest 30sec (choose a box height that places your thigh at a 90 degree angle to the floor or slightly less)
https://youtu.be/C5d9zU64p5c
4)Dumbbell Elbowing Row
3111; 8/arm; rest 30sec x 3 sets
5)Hollow Body Rock
3x 40sec; rest 1min (hold a weight plate in your arms to increase difficulty)
6)Conditioning 4 Sets
12 Goblet Squats 31X1
45sec Ring Plank
10/arm Alternating DB Curls 2111
rest 1min
Dodaj odgovor