Monday 11-13-17 S

Sunday, November 12, 2017

Warm Up: 

Skip the Foam Roller Today...

+

Wrist & Forearm- wrist figure 8s & kneeling stretch   

Neck & Upper Back Mobility- neck circles & cat cow 

Hip Mobility- modified frog, pigeon, & hip flexor    

+

Grab Kettlebell, then...

+

60 Sec KB Weighted Squats Holds/Hip Circles 

- Short Run to Storage Unit & Back

45 Sec KB Swings- build to full range of motion            

- Short Run to Storage Unit & Back

30 Sec Walking Lunges    

- Short Run to Storage Unit & Back

+

Put away Kettlebell, then grab barbell....

+

Barbell Prep: 

6 Power Cleans + 6 Front Squats 

6 Burpees 

4 Power Cleans + 4 Front Squats

4 Burpees  

2 Power Cleans + 2 Front Squats  

2 Burpees 

+

Workout: 

From 0:00-10 Mins Complete:  

3-2-1, 3-2-1, 3-2-1 of: 

TnG Power Cleans @ 185/125

Front Squats @ 185/125 

- rest 60-90 seconds b/n sets, don't count warm up sets 

- rest in the remaining time if finished early 

+

From 10:00-22:00 Mins Complete: 

3 Rounds of: 

12/9 Strict Pull Ups  

375/300 M Row 

- modify to tough ring rows, negatives, or banded pu's  

- rest in the remaining time if finished early  

+

From 22:00-25:00 Mins AMRAP: 

Squat Cleans @ 185/125 

- this is your score for the day  

Please reload

©2017 by Shoreline Athletics.