Monday 01-29-18 S

Sunday, January 28, 2018

Warm Up: 

Row/Bike/Run for 4:30 mins (90 secs each)   

- no rest bw modalities  

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Static Calve Stretch 

Door Way Stretch 

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Running Drills: 

3-4 Progressive Sets: 

Gym Length High Knees 

Gym Length Butt Kickers 

Gym Length Grapevines 

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2-3 Sets of: 

30 on/30 off 

Mountain Climbers  

Static Hollow Holds  

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Partner Skill Work: 

Empty Barbell Jerk 

- review cues: dip/drive/drop  

- practice taking it off the rack 

- each partner performs 1 rep every 30 secs   

Strength (off rack): 

Every 30 Secs for 3 Mins: 

1 Push Jerk @ 135/95 or 65% (6 total reps) 

Every 30 Secs for 3 Mins: 

1 Push Jerk @ 155/105 or 75% (6 total reps) 

Every 30 Secs for 3 Mins: 

1 Push Jerk @ 185/125 or 85% (6 total reps) 

- there's a 1 min after each 3 min interval  

- you'll need to partner up with another person 

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Workout: 

From 0:00-15:00 Mins AMRAP: 

50 Shoulder to Overhead 115/75  

50 Toes to Bar   

From 15:00-17:00 Mins AMRAP: 

AMRAP Double Unders 

 

Score: Total reps completed for both amraps by add up your S2O/T2B and Double Unders.   

 

Finisher:

Static Stretch Calves & Shoulders for 2 mins each  

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