Wednesday 03-21-18 S

Tuesday, March 20, 2018

Warm Up:  

40/30 Calorie Row 

10 Slow Cat Cow 

10 Alternating Bird Dog (5 per with 1 sec hold)  

10 Slow Plank Shoulder Taps

10 Alternating Lying Knee Hugs (5 per with 1 sec hold)  

20 Slow Swivel Hips 

20 Lying Leg Raises 

10 Slow Plank Shoulder Taps 

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Grab BB for next movement...

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5 Min EMOM of:

3-5 Slow Pull Power Snatches 

3-5 Push Ups  

- empty bb and as slow as possible  

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Grab Workout DB @ ideally open's weight...

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Workout:

30 Minute Running Clock:

Complete 10 Rounds of:

12 DB Push Press (6 per arm, alt e/6) 

4-4 Toes to Bar  (open athletes protect hands) 

8 Power Snatches (singles once it get's heavy)   

- Every 2 rounds add weight 

- Scale Options: HPS or HPS, Knee Raises, etc...

 

R1/R2: 75/55 (start lighter, but not heavier) 

R3/R4: 95/65

R5/R6: 115/75  

R7/R8: 135/95

R9/R10: 155/105 

 

Your "heaviest" weight is your score. Stop building if your technique is off. 

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