Wednesday 11-14-18 S

Tuesday, November 13, 2018

Warm Up: 
T-Spine & Anterior Shoulder- 2-3 mins  
- coaches and/or athletes choice  
+
20+ Sec Non-Active Hang 
200m Run  
10-10 Hang & Shrugs 
200m Run 
+
Grab BB & Medball 20/14....
+
Skill Work/Prep: 
3 Sets of: 

5 Hang Muscle Snatches (No drop under bar) 
5 Hang Power Snatches (Drop R1: 2" R2: 4" R3: 6" drop)   
5 Slow Eccentric Push Press @ 2 sec ecc   
5 Jump Squats, rest 30-60 secs bw rounds  
+
Strength & Skill: 
From mins 0:00-2:30:  
10 Hang Power Snatch 65% (priority) 
10 Bar Facing Burpees
From mins 2:30-5:00:  
8 Hang Power Snatch 70%
8 Bar Facing Burpees 
From mins 5:00-7:30:  
6 Hang Power Snatch 75%
6 Bar Facing Burpees 
From mins 7:30-10:00:  
4 Hang Power Snatch 80%
4 Bar Facing Burpees    
From mins 10:00-12:30:  
2 Hang Power Snatch 85%
2 Bar Facing Burpees  
- rest in remaining time in all 5 sets   
- last week we built to 75% for 7 reps 

+
3 Min Transition Rest 
+
Workout: 
6 Rounds for time: 

10 Power Snatches 75/55 
15 Push Presses 75/55
20 Wall Balls 20/14
- 1000/800m row bw rounds 3 & 4 

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