Tuesday 09-19-17

Monday, September 18, 2017

Warm Up:

3 Mins of Lunge/Split Positioning:  

- train both knees even though you favor one 

- stretch calves, adductors, and knee flexion

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"Thoughtful Movement"

3 Rounds:

6 Ring Rows

6 Push Ups

6 Jumping Split Lunges

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After 3 Rounds:

2 X 6 Calorie Row @ Hard Effort

- allow someone to go while you rest

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Skill Work:

Split Jerks off a rack 

HSPUs and variations

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Workout:

10 Rounds of:

1-1-1 Split Jerks 155/105 (form is priority)

6 Calorie Row @ hard effort

6 Strict, Deficit Kipping, or Kipping HSPUs

- feel free to regress or progress your hspus as you go

- rate your technique from 1 to 10 with 10 being the best 

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Cluster Jerk: rerack and rest 5-10 between singles. Don't worry about the clock, this is meant to be a slower workout. Share racks and prioritize your form. 

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