Tuesday 04-09-19 C

Tuesday, April 9, 2019

Warm Up
Bent Over Lat Stretch On Rig x 60 Sec
In-step Lunge With Rotation x 30 Sec/Side
Lying Iron Crosses x 14
+
2-3 Rounds
Run 125m
10 Neutral Grip Ring Rows
14 Step Up Step Downs @20/16 (Can share here)
20 Alternating Dead Bugs

Skill (Review From Last Week)
Pronated Chin Over Bar Hold Into Pull Up Negative
Single Arm KB Rack Split Squat
Tuck Up To V-Up Complex

4 Sets
Pronated Chin Over Bar Hold Into Pull Up Negative x 5 (3 Seconds Each)
- Can jump or pull into position
- Can add weight with tempo focus

Single Arm KB Rack Split Squat x 8/Side
Tuck Up To V-Up Complex x 6
- Rest 30-60 Sec b/w Movements

For Time
400m Run
40 DB Snatches @35/25
40 DB Goblet Squats @35/25
300m Run
30 DB Snatches @35/25
30 DB Goblet Squats @35/25
200m Run
20 DB Snatches @35/25
20 DB Goblet Squats @35/25
100m Run
10 DB Snatches @35/25
10 DB Goblet Squats @35/25

Score: Total time (20 Min Time Cap)

Please reload

©2017 by Shoreline Athletics.