Monday 07-24-17

Sunday, July 23, 2017

Warm Up:

Foam Roll- T Spine, Lats, & Front/Back Legs  

Run or Row 400 Ms- your choice   

Lacrosse Ball off- anterior shoulder & pecs  

PVC Rotational Work- snatch balance review + OHS

+

10 "Mat Drill"

- facing the big logo on wall/each mat is a station     

1st mat: 10 plated toe touches to extension 25/10

2nd mat: 10 SMOOTH plated air squats as counter balance

3rd mat:  10 SMOOTH plated bent over rows

4th mat: accumulate 30+ sec plate hold overhead "active shoulders"

5th mat:  20 plate hops   

6th mat: 20 single leg RDLs (10 per leg)

7th mat:  10 plated air squats as counter balance

8th mat: accumulate 30+ sec plate hold overhead "active shoulders"

9th mat: 10 Plated Burpee Hops   

10th mat: 125 M Plated Run   

+

Empty Barbell or PVC Skill Work/Movement Prep:  

2 Min Snatch Balance 

2 Min Pause Overhead Squat 

2 Min Snatch Review Before WOD

 

Strength/Skill:

10 Mins to Practice/Build:

Snatch Balance + Pause OHS 95/65 (off ground or rack)

- looking for speed under barbell in the snatch balance

- pause is to correct movement faults and mobility/balance issues

 

Workout:

Every 3 Mins for 5 Rounds:

1 Squat Snatches 95/65

10 Russian Swings 70/53

1 Squat Snatches 95/65

10 Box Jumps 24/20

1 Squat Snatches 95/65

15 Air Squats

- add weight after round 1 and go from there  

- scale the weights as needed  

 

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