Wednesday 10-03-18 S

Tuesday, October 2, 2018

Warm Up:

Wall Wrist Walks X 30 secs

Swivel Hips X 60 secs  

Lying Leg Raises x 30 secs/per

Lying Leg Cross Overs X 30 secs/per

+

Partner Row Repeats:

- 30 secs on/30 secs off/5 mins

- let's aim for 1250/1000 Meters

+

Partner Front Rack Stretch:

- use a empty or loaded barbell

- each partner assist/holds for 2 X 15 secs per arm

+

Power Clean Skill Work

- Spend 5-7 Mins building to your opener

 

Workout:

From 0:00-4:00:

400 M Run @ Z3

5 (1-1-1-1-1) Power Cleans @ mod load

- rest 5 secs bw lifts

From 4:00-8:00:  

400 M Run @ Z3

4 (1-1-1-1) Power Cleans @ mod to hard  

- rest 10 secs bw lifts

From 8:00-12:00: 

400 M Run @ Z2 

3 (1-1-1) Power Cleans @ hard   

- rest 15 secs bw lifts 

From 12:00-16:00: 

400 M Run @ Z2

2 (1-1) Power Cleans @  hard to very hard 

- rest 20 secs bw lifts   

From 16:00-20:00:       

400 M Run @ Z1

1 Power Clean @ heavy single (score) 

- rest at least 30 seconds bw the run and lift 

  

Optional Finisher: 

Option A: 40-50 BB Hip Bridges 95/65-135/95    

Option B: 40-50 Ring PUs, Dips, or HSPUs

Option C: 4-5 Minutes of Static Stretching  

 

Please reload

©2017 by Shoreline Athletics.