Wednesday 11-08-17 S

Tuesday, November 7, 2017

Warm Up: 

Foam Roll-  posterior leg and lats 

Leg Swing & Static Calve Stretch 

High Knees, Butt Kickers, Hop Lean, Skips- all GL    

400-600 Ms Run- talking pace 

+    

21-15-9 of: 

Light/Explosive Russian Swings 

Hollow Rocks  

+

Grab Barbell and Weights During Rest Periods 

 

Workout: 

From 0:00 to 8:00 Mins: 

800 M Run @ easy to moderate pace 

- rest in the remaining   

From 8:00 to 16:00 Mins: 

800 M Run @ time trial/score for today

- rest in the remaining    

From 16:00-28:00 Mins:   

- Option A- 

For time: 

9-7-5 of: 

Bar or Ring Muscle Ups 

Hang Power Cleans 185/125 

250 Meter Row  

- Option B- 

For Time: 

18-14-10 of:

Pull Ups 

Hang Power Cleans 135/95 

200 Meter Run     

- in both workout options, the goal is 95-100% effort   

Please reload

©2017 by Shoreline Athletics.