Wednesday 02-06-19 S

Tuesday, February 5, 2019

Warm Up: 

Row 500/400m 

Banded Lat & Shoulder Distractions x 2 mins per side   

Hip Flexor/Couch Stretch x 1 min per side  

Calve Stretch x 1 min per side 
+

Every 90 Secs for 6 Mins (4 sets):

6-8 KB Swings 35/25-45/30, rest 5-10 secs  

6-8 KB Pause Goblet Squats 35/25-45/30, rest 5-10 secs   

15 Double Unders/15 Single Unders, rest remaining time   

+

Set Up Rack with Partner 

+

Strength: 
Every 2:30 mins for 6 Sets: 

Front Squats, 2-2-2-1-1-1, build  

 

Progression:  
set 1: 2 reps @ 205/145 
set 2: 2 reps @ 225/155 
set 3: 2 reps @ 245/165 
set 4: 1 rep @ 265/175 
set 5: 1 rep @ 275/180 
set 6: 1 rep @ 285/185  
+
Workout: 
For Time: 
21-18-15-12-9-6-3 of: 

Thrusters 75/55 (adv. 95/65) 
35 DUs after each round 
- move well and the time will take care of itself 

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