Monday 10-21-19 S

Sunday, October 20, 2019

Warm Up: 
Early Birds Foam Roll Quads & ITBs...
+
Grab Jump Rope...
1 Min Calf Stretch    
100m Run @ Z1 
1 Min Frog Stretch 
200m Run @ Z2 
1 Min Couch Stretch 
300m Run @ Z3 
1 Min Pigeon Stretch 
25-25 Double Unders or 100 Single Unders 
+
Skill Work/Review: 
Controlled/Tempo Back Squat Doubles 
- set up rack and perform 10-15 empty bb reps 
Flat Bench Leg Lowers
- attempt 1 or 2 reps with that same tempo 
Banded Pistols/DB Walking Lunges  
- perform 8-10 reps nice and slow 
- the is a progression from last week 

 

Strength: 
5 Sets of: 

A1. 2 Back Squats, build tough 
- control your eccentric phase or even use a target 
A2. 5-7 Flat Bench Leg Lowers @ 5-Secs ECC  
A3. 25 Double Unders or 5 Attempts   
+
Rest 3 mins... 

Workout: 
12 Min AMRAP of:

3 Strict Pull-Ups/3 Strict Banded 
6 Pistols/12 DB Walking Lunges  
9/6 Cal Row/Bike
- Progressive modification: Banded Pistols off Rig 
 

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