Wednesday 10-23-19 S

Tuesday, October 22, 2019

Warm-Up:
5 Min EMOM of: 

Min 1: Cat-Camel x 10     
Min 2: Shoulder-Taps x 20 (10-10) 
Min 3: Scap Push-Ups x 20 (10-10)  
Min 4: Lying Leg Swings x 20 (10 per)   
Min 5: Lying Dynamic Iron Crosses x 10 (5 per)   
+
2 Sets of:
50m Run or 75m Row  
5-10 Smooth Push Ups
10-15 Band Tricep Extensions
10-15 Banded Lat Pull Downs
+
Quick Review/Week 3:
Single Leg RDLs

Dip & Weighted Pull Ups 

Strength:
17 Min Clock:
- Complete 3 Sets of - 

A1. 10/5 DB Single Leg RDLs 2020, build 
A2. 10 Strict Ring or Matador Dips/Banded or Box  
A3. 10 (in 2s) Weighted Strict Pull-Ups/Banded Controlled Ecc  
+

Then...
B1. 3-4 X 2 (1-1) Deadlifts, build/drop from top
- we're only focusing on the lift off today    
B2. 30-45 Sec Plank on Palms or 125m Run btw sets
- if you missed yesterdays isometric holds, planks instead of run
+
Workout:
Teams of 2:

500m Partner Run
100 Deadlifts 155/105  
100 Pull-Ups/Ring Rows 
50 Synchro DB Snatches 55/35 (alt every 5) 
- scale this workout as needed


Or...

 

Individual Workout:
2 Rounds of:
250m Run
25 Deadlifts 155/105  
25 Pull-Ups/Ring Rows
25 DB Snatches 55/35 (alt every 5)  
- scale this workout as needed
 

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