Tuesday 11-28-17 S

Monday, November 27, 2017

Warm Up: 
Foam Roll- as general maintenance 
+
Run 300 ms...
+
2 Sets of:
Swivel Hips X 20-30 secs  
Low Back Rotational Stretch X 20-30 secs per  
Lying Leg Raises X 5-7 reps 
+
Run 200 ms...
+
2 Sets of:
Plank Walk Outs X 20-30 secs
Supermans X 20-30 secs 
Buddha Prayers X 20-30 secs 
+
Run 100 ms...
+
3 Alt Sets of:
A1. Kipping or Banded Swing Progressions 
    Set 1: Little Swing X 10
    Set 2: Medium Swing X 10
    Set 3: Big Swing X 10 
A2. Empty Barbell Deadlifts X 5-10
- train the movement pattern 
A3. KB Thrusters X 5
- start light and work up to wod weight

 

Gymnastics Skill:
7 Min EMOM of: 

3 "UB" Bar Muscle (banded or jumping)   
- the goal is to practice, but also connect your reps 
+
Rest 3 Mins....
+
Workout: 
For time Complete: 

21 Deadlifts 155/105
21 KB Thrusters 35/25 
18 Deadlifts 
18 Calorie Row or 300 M Run  
- add weight to barbell 
15 Deadlifts 185/125
15 KB Thrusters 
12 Deadlifts 
12 Calorie Row or 200 M Run  
- add weight to barbell  
9 Deadlfits 225/155
9 KB Thrusters  
6 Deadlifts 
6 Calorie Row or 100 M Run     
- keep the weight relative to maintain the intensity

Please reload

©2017 by Shoreline Athletics.