Monday 09-16-19 S

Sunday, September 15, 2019

Warm Up: 

Run, Bike, or Row x 2 mins 

+

Swivel Hips x 20 

Toe Touches-to-Extension x 10  

Scapular Push-Ups x 15

Toy Soldiers x 10  

Plank Shoulder Taps x 20  

Pronated Grip Ring Rows x 10 

Hang & Shrugs x 15

Pronated Grip Ring Rows x 10 

Strict Pull Ups x 5  

Row 250/200 Meters    

+

Loaded BB Skill: 

Deadlifts @ 135/95 

- Review Modifications 

- Review Grip Options/Benefits 

- Review Removing Slack from Bar  

 

Workout: 
21 Min EMOM of: 

Min 1: 7-to-1 Deadlifts + 50m Sprint 
Min 2: 5 Strict Pull-Ups + 7 Kipping Pull-Ups (adv. CTB) 
Min 3: Active Rest or Add Weight 

 

Flow/Example: 
Min 0: 7 DLs 135/95 +  50m Sprint 
Min 3: 6 DLs 155/105 +  50m Sprint 
Min 6: 5 DLs 185/125 +  50m Sprint 
Min 9: 4 DLs 225/155 +  50m Sprint 
Min 12: 3 DLs 245/165 + 50m Sprint 
- continues until done...

 

"Buy-Out"  
3-4 X 500/400m Row @ hard effort, rest 2 mins bw 
- during rest periods, clean up barbells or stretch   

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