Tuesday 01-08-18 S

Monday, January 7, 2019

Warm Up: 

Static Calve Stretch x 30 secs per  

Leg Swings x 30 secs per  

Non-Active Hang x 30 secs  

Swivel Hips x 30 secs per 

Lying Knee Hugs x 30 secs per 

Low Back Rotational Stretch x 30 secs per 

Sphinx to Up Dog x 45-60 secs 

+

Dynamic Drills:  

Min 1: Toe & Heal Walks 1-2 x GL 

Min 2: Hops & Skips 3-4 x GL  

Min 3: Frankenstein Walks 1-2 x GL  

Min 4: Indoor 10m Repeats 10-14 x GL   

+

Partner Up, Grab Empty BB, & Box 24/20"... 

+

Min 1: Partner A- 15 BB Good Mornings   

Min 1: Partner B- 10 Alt V-Ups  

Min 2: Partner A- 10 Alt V-Ups   

Min 2: Partner B- 15 BB Good Mornings   

+

Min 3: Coach Reviews Complex 

+

Min 4: Partner A- 5 CG DL + 5 HPC + 5 PC + Wrist Stretch 

Min 4: Partner B- 10 Alt V Ups   

Min 5: Partner A- 10 Alt V Ups   

Min 5: Partner B- 5 CG DL + 5 HPC + 5 PC + Wrist Stretch

+

Skill Work:  

Power Cleans 

Box Jumps  

+

Strength: 
10 Min Running Clock: 
5-4-3-2-1 of: 

Power Cleans, build moderate to heavy  
5-5-5-5-5 of: 
Tall Ball Jumps/Step Downs, 30/24 or < 
- alternate bw movements 
+
Teams of 2: 
For Time Complete: 

6-12-18-24-30 of:  
Power Cleans 135/95 (adv. 155/105) 
Tall Box Jumps 24/20"   
Calorie Row or Bike (reset screen each time) 
- comes to 63 reps of each movement 

 

R1: 3 reps each (tng reps) 
R2: 6 reps each (tng reps) 
R3: 9 reps each (break any way you want) 
R4: 12 reps each 
R5: 15 reps each 
+
Rest 1 Min (go into finisher)  
+
Finisher: 
2 Min AMRAP of 

Max Toes to Bar

- today's score of the day  

Please reload

©2017 by Shoreline Athletics.