Wednesday 01-16-18 S

Tuesday, January 15, 2019

Warm Up: 

Row, Run, Bike x 3-4 mins 

Static Calve Stretch x 30 secs per  

Easy Squatted Prayers Hold x 30 secs 

Non Active Hang 2 x 15 secs  

Active Hang & Shrugs 2 x 15 secs 

Stationary Alternating Runners Lunge x 60 secs  

+

Grab Jump & KBs @ 35/25 or heavier 

+

3 Sets @ Walking Pace:  

6 KB Squats + 4 KB PP + 2 KB Thrusters 

2 KB Squats + 6 KB PP + 4 KB Thrusters 

4 KB Squats + 2 KB PP + 6 KB Thrusters 

- 30 Singles Unders between each set   

+

Put KBs Away & Set up Rack with Partner 

+

Skill Work: 

8-10 Empty BB Thrusters/access front rack  

8-10 Empty BB Thrusters/access bar path  

 

Strength: 
3 x 3 Minute EMOMs: 
Front Squats, 3x6/3x4/3x2 
+
Flow/Suggested Loading: 
3 Mins emom 6 reps @ 185/125 
3 Mins emom 4 reps @ 205/135 
3 Mins emom 2 reps @ 225/155 
- 1 min rest bw emoms  
+
Workout: 
For Time: 

10-8-6-4-2 of: 
Thrusters 

- after each set complete
50 Double Unders/100 Singles  
250m Row 
- there's a 15 minute time cap here

 

Loading:   

10 @ 95/65 (adv. 115/75-185/125) 
8 @ 115/75 
6 @ 135/95 
4 @ 155/105 
2 @ 175/115 

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