Monday 02-12-18 S

Sunday, February 11, 2018

Warm Up: 
Foam Roll- calves 
+
Row/Bike/Run 30 secs on/30 secs off/4 mins 
+
6 mins @ flow pace: 
Min 1: Toe Walks, Heal Walks, & Pogo Hops   
Min 2: Walking Knee Hugs & Quad Stretch 
Min 3: Inch Worms with Push Ups 
Min 4: Dynamic Skipping  
Min 5: Hang Knee Raise Holds or L-Sits 
Min 6: Burpees to Target @ 6"    
+
Grab Jump Rope & Barbell...
+
Skill Work: 
Clean & Jerk (Emphasis on Perfect Jerks)  

 

Fatigue Based Strength: 
Every 90 Secs for 7 Sets: 

20 "UB" Double Unders 
1 Power Clean & 2 PERFECT Push Jerks
- build tough and feel free to partner up 
+
3 Minute Transition rest..
+
Workout @ 90% effort: 
10 Min AMRAP of: 

5 Hang Power Cleans 115/75 (adv. 135/95)  
5 Shoulder to Overhead 115/75  
10 Toes to Bar 
- pace the first 3 minutes of this workout 

Please reload

©2017 by Shoreline Athletics.