Monday 05-15-17

Sunday, May 14, 2017

Warm Up: 

Foam Roll- T-spine, Glutes, Hamstrings 

Couch Stretch & Hang and Shrugs 

+

Row X 60 secs 

Ostrich Walks X 60 secs

Run X 60 secs (200 ms)

Frankenstein Walks X 60 secs 

Bike X 60 secs 

Bear Crawls X 60 secs 

- rest 30 seconds b/n stations 

+

Barbell Work 

- warm up wrist, forearms, and shoulders 

- review all 5 barbell movements 

- low back rotational work b/n 

 

8 Mins to Complete: 

A1. Good Mornings, 3 X 4-6 @ smooth tempo (off rack)

A2. Single Arm DB Presses, 3 X 6-8 per arm (alt e/8 reps) 

- seated on a box or bench 

+

Workout: 

5 Rounds of: 

From 0:00 to 2:00 Complete: 

7 RDLs @ 115/75 + 3 sec (drop between RDLs & DLs) 

7 TnG DL 

7 TnG HPC 

7 TnG PP, rest remaining time  

+

From 2:00 to 5:00 Complete: 

12 DB Hanging Knee Raises 

12 Burpees 

12 Box Jumps @ 24/20" 

12 KB Swings @ 53/35, rest remaining time      

 

Mobility: 

Spend 3-5 mins stretching out your low back and hamstrings 

 

Please reload

©2017 by Shoreline Athletics.