Tuesday 09-18-18 S

Monday, September 17, 2018

Warm Up: 
- get started asap - 

Cat Camel X 30 secs 
Scap Push Ups X 30 secs  
Plank Shoulder Taps X 30 secs  
+
- coach gets started - 
3 Rounds or 7 Mins:  
7/5 Cals on Bike or Rower 
9 Hang & Shrugs 
9 Ring Rows  
9/7 T-Push-Ups   
- the goal is to get sweaty 
+
Mobility/Skill Work: 
A1. Bench Lying OH Mobility, 2 X 30-45 secs, no rest bw  
A2. Empty Barbell Strict Press off Rack, 2 X 10, no rest bw   
+
Strength: 
Strict Shoulder Press, 3 X 3, rest 3:30 bw  
- 3 @ 70%, 3 @ 75%, 3 @ 80% (off rack)   
- don't count your warm up sets   
+
Workout: 
7 Rounds of: 

7 Hang Power Cleans @ 135/95-155/105   
9 Toes to Bar 
7 Shoulder to Overhead @ 135/95-155/105   
- rest 60 secs bw rounds
- score is total time including rest  

Please reload

©2017 by Shoreline Athletics.