Wednesday 05-02-18 S

Tuesday, May 1, 2018

Warm Up: 
Leg Swings X 30 secs per  
Quad Stretch X 30 secs per 

Calve Stretch X 30 secs per 

Slow Swivel Hips X 30 secs 

Lying Knee Hugs X 30 secs  

Lying Glute Bridges X 30 secs 
+

400 M Run @ Z1 (grab a buddy) 

+

Grab BB....

+

Parallel to BB:  

Slow/Alt Plank Shoulder Taps X 20 

Slow Inch Worms with 2 Push Ups X 5  

Burpee Broad Jumps X 6 (as practice) 

+

Strength:

A. Every 3 Mins for 9 Mins:

5 Tempo Deadlifts @ 135/95 (4 sec tempo)

10/8 Tricep Push Ups @ 1111 (adv. 10/8 Matador Dips)

10 Strict Knee Lift + 2 Sec Hold (adv. Strict T2B Slow Ecc)

- everything has been increase from last week

+

B. Workout @ Variable Effort:

400 M Run @ Z2 (EASY)

+

8 Rounds @ 70-80% (MODERATE)  

3 Ring or Bar Muscle Ups 

6 Deadlifts @ 225/155

6 Stationary Burpee Broad Jumps (turn around e/o)

+

400 M Run @ Z4 (DIFFICULT)

- there is no score for today's workout 

 

Zones Explained:

Z1: Recovery @ easy effort

Z2: Aerobic Development @ moderate effort (sustainable for 30 mins)

Z3: Aerobic Endurance @ hard effort

Z4: Anaerobic Endurance @ very hard (not sustainable longer than 2 mins)

Z5: Speed/Power @ very very hard

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