Wednesday 10-18-17

Tuesday, October 17, 2017

Warm Up: 

Foam Roll- Lats, Hamstrings, Glutes, & Calves  

500 M Run- focus on breathing and posture 

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Dynamic Drills:

Heal & Toe Walks 

-->Jog gym length 

Calve Raises 

-->Jog gym length 

Pogo Hops 

-->Run gym length 

Frankenstein  

-->Run gym length 

High Knees 

-->Run gym length 

Butt Kicks

-->Sprint gym length  

Lateral Shuffle

-->Sprint gym length  

Power Skips 

-->Sprint gym length   

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Perfect Practice:  

- 25 Reps of Perfect HP Cleans, break up as needed       

- Optional Gymnastics Progressions, stick to for 4 weeks   

 

Strength/Movement Prep: 

- spend a few minutes getting loose 

A1. Hang Power Cleans, build to workout weight 

A2. Your Choice Gymnastics Movement 

- ring or bar muscle ups, any pull variation, toes to bar, rope climbs, etc..    

 

Workout: 

Every 6 Mins for 24 Mins:   

500 Meter Run @ 70-80% (score: average time) 

- then alternate between HPCs and MUs 

3-2-1 Hang Power Cleans @ 185/125 

- no muscle cleans or high hangs 

3-2-1 Ring or Bar Muscle Ups

- scale the movements/rep as needed 

- rest in the remaining time 

 

Optional Finisher: 

5 Min EMOM of:  

Slow Russian Twist 40 Secs on/20 Secs off  

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