Tuesday 07-18-17 S

Monday, July 17, 2017

Warm Up:

Arm & Leg Swings

Lax Ball- anterior and posterior shoulder

+

1 Mile Run @ 10 min mile pace  

+

Every 2 Mins for 6 Mins:

5-7 DB Press Press 35/25sh

5-7 DB Deadlifts

5-7 HR Push Ups

5-7 Squat Jumps

+

Skill Work:

- perform 3 alternating sets of 5 with empty barbell

Hang Power Cleans

Shoulder to Overhead   

 

Workout:

30 Box Jumps 30/24"

20 Hang Power Cleans 135/95

10 Double Push Up Burpees

5/5/3/3/1 Push Press/Jerks (off rack)

10 Double Push Up Burpees

20 Hang Power Cleans 135/95

30 Box Jumps 30/24"

- you'll need to partner up off the rack and small rest b/n sets

- this is a for time workout however the priority is the S2O  

 

Progression:

Set 1 perform 5 reps @ 135/95

Set 2 perform 5 reps @ 155/105

Set 3 perform 3 reps @ 175/115

Set 4 perform 3 reps @ 195/125

Set 5 perform 1 rep @ 215/135  

 

Please reload

©2017 by Shoreline Athletics.