Monday 04-09-18 S

Sunday, April 8, 2018

Warm Up: 

Hip Flexor/Psoas X 1 min/30 secs per   

Adductor Stretch X 1 min/30 secs per 

Calves X 1 min/30 secs per  

Hamstrings X 1 min/30 secs per  

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Group 400 M Run @ Z1 pace 

+

Grab BB (keep empty), Medicine Ball, & AB Mat.. 

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Skill Work/Establish Proper Movement Patterns: 

10 BB Deadlifts @ 20X1 

20 Walking Lunges 

5-5 Kipping Swings 45lbs

5 Toes to Bar 

5-5 BB Power Cleans 45lbs @ pause in landing 

10 Wall Balls 20/14 

10 Ab Mat Sit Ups 

 

Workout:

6 Minutes of:

5 X 10 "UB" Deadlifts @ 135/95 (adv. 155/105)

- Remaining time AMRAP Walking Lunges (adv. Pistols)

+

Rest 2 min

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6 Minutes of:

400 M Run @ Z2 (adv. Z3-Z4)

- Remaining time AMRAP Toes to Bar (small sets)

+

Rest 2 mins

+

6 Minutes of:

6 X 5 "UB" Power Cleans @ 135/95 (adv. 155/105)

- Remaining time AMRAP Wall Balls 20/14 (small sets)

+

Rest 2 mins

+

6 Minutes of:

400 M Run @ Z2 (adv. Z3-Z4)

- Remaining time AMRAP AB Mat Sit Ups (big sets)

 

Score: total up reps from all the "amrap" movements

 

Training Zones Explained:

Z1: Recovery @ easy effort

Z2: Aerobic development @ moderate effort

Z3: Aerobic endurance @ hard effort

Z4: Anaerobic endurance @ very hard

Z5: Speed/Power @ very very hard

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