Wednesday 02-13-19 S

Tuesday, February 12, 2019

Warm Up: 
1 Min of Cat-Cow & Child's Pose   
1 Min of Rowing 
1 Min of Biking 
1 Min of Running Indoors (5-6 laps)  
+
Bench/Box Modified Pigeon Stretch x 60 secs per  
Wall Shoulder Cars x 60 secs per 
+
Grab PVC + Empty BB...
+
1st PVC:  
EASY Pass Thurs + SLOW Fig 8s x 12  
Hang Power Snatch x 12
Overhead Squats x 12  

 

2nd BB: 
Hang Power Snatch x 12  
Overhead Squats x 5-5-3-3-3    
- practice your snatch grip behind the neck push press 

 

Workout: 
16 Min AMRAP @ 75-80%: 

14/12 Calorie Row 
12 Hang Power Snatches 75/55 
10 Toes to Bar  
+
Rest 4 Mins (warm up with bb) 
+
From 20-22 Mins: 
5 Overhead Squats @ 135/95 (60% of 1rm) 
From 22-24 Mins:  
5 Overhead Squats@ 145/100 (65%)
From 24-26 Mins: 
3 Overhead Squats @ 155/105 (70%) 
From 26-28 Mins: 
3 Overhead Squats @ 165/110 (75%) 
From 28-30 Mins: 
3 Overhead Squats @ 175/115 (80%) 
- partner up and take this off the rack  

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