Primal Blueprint Fitness - Crossfit Praha
3737 Advanced Movements Pushup cont’d 37 M W 30 15 10 10 8 15 15 15 Perform a full pushup with your feet elevated. Place them on ...
383838 Advanced Movements Pushup cont’d 38 Weighted X X Pushup Strap on a weight vest and follow the progression starting at #3. ...
Pullup 3939 The Essential Primal Movement: Chair-assisted Pullup (2 legs) M W 20 15 20 15 Reps Place a chair underneath the pull ...
40 M W 12 5 4 3 each grip alternating 3 6 7 This is the same as a pullup only with your grip wider than shoulder width. Uneven P ...
414141 Advanced Movements Pullup cont’d 41 Weighted X X Pullup Throw on the weight vest and do the progression starting from #3. ...
The Essential Primal Movement: Wall Squat M W 50 50 50 50 Reps Stand with your back against a wall or pole and with your heels a ...
4343 Advanced Movements Squat cont’d 43 M W 25 15 25 With your feet in the standard squat position, move your hips and upper bod ...
444444 Advanced Movements Squat cont’d 44 Weighted X X Squat Add a weighted vest to the mix and start the progression from #3. A ...
Overhead Press The Essential Primal Movement: Elevated Jack Knife Press M W 25 20 15 10 7 20 15 12 Reps Place your palms about s ...
4646 Overhead Press cont’d 46 Advanced Movements M W 90 seconds 7 5 12 10 5 each side Place your hands shoulder width apart appr ...
474747 Overhead Press cont’d 47 Advanced Movements X X Add some resistance and start the progres- sion from #4. Advanced – Beyon ...
Plank Hand/Knee Plank M W Reps Get in the knee pushup position, only instead of pushing and descending, keep your torso tight an ...
M W The Essential Primal Movement: Get in the plank position, keeping your elbows on the ground and in line with your shoulders. ...
5050 Plank cont’d 50 Advanced Movements Ups and Downs M W Assume the Forearm/Feet Plank position. From this position move to the ...
Assume Hand/Feet Plank position. Drive right knee forward to touch left elbow, then return leg quickly to plank position. Repeat ...
Plank cont’d Advanced – Beyond Bodyweight M W 30 seconds each all sides 4–8 30 seconds each all sides 4–8 Plank Rotations Starti ...
Where to Begin: A Self-Assessment The PBF LHT self-assessment has you perform a single set of Pushups, Pullups, Full Squats, Div ...
Max set of Pushups Men 0 to 10 11 to 30 31 to 50 51+ Women Starting Point 0 to 5 Wall Push 6 to 15 Knee Pushup 16 to 25 Incline ...
Where to Begin: A Self-Assessment cont’d Ken Korg’s Self-Assessment Example Ken Korg (he’s turning his life around!) tallies 36 ...
How To: PBF LHT Cycle 1 Incline Pushups Reverse Pullups Full Squats Jack Knife Press Hand/Feet Plank + Hand/Feet Side Plank Res ...
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