Tuesday 09-26-17

Monday, September 25, 2017

Warm Up: 

800 Meter Run + Mix in running drills outside 

+

3-4 Mins of Banded Distractions: 

- mimic that same overhead position  

- lats, ext rotations, and overhead 

- or choose dynamic 90s 

3-5 Mins of Lunge/Split Positioning: 

- train both sides even though you favor  

- stretch calves, adductors, and knee flexion

- then practice jump and landing into the split 

+

Skill Work & HR Work:

Alternate Between:  

3 Push Jerks + 3 Split Jerks as practice 

- b/n sets mix up double unders, burpees, row, bike 

- complete 4-5 sets with high intensity on the cyclical movements 

+   

Strength & Skill: 

21 Min AMRAP of:  

21 Double Unders 

7 HSPUs (progress from last week) 

7 Pull Ups  

1 Push Jerks + 1 Split Jerk (off ground)    

- build to a tough complex  

- start light and gradually build with technique 

 

Note: Count your rounds, but also your heaviest complex. 

Please reload

©2017 by Shoreline Athletics.