Tuesday 01-14-20 S

Monday, January 13, 2020

Warm Up:

Rig Assisted Side-to-Side Leg Swings x 30 secs per

Rig Assisted Front-to-Back Leg Swings x 30 secs per

Rig Assisted Calve Stretch x 30 secs

+

200m Run or Row

+

Floor Lying Iron Crosses (static) x 10

Floor Lying Leg Cross Overs (dynamic) x 30 secs

Floor Lying Glute Bridges (for reps) x 10

+

200m Run or Row

+

KB KB 35/25...

8/4 Unweighted Forward Lunges + 10 KB Deadlifts

8/4 Unweighted Reverse Lunges + 10 Russian Swings

8/4 Unweighted Lateral Lunges + 10 American Swings

 

Strength:

2 Rounds of:

12 Deadlifts @ 135/95

8/4 Reverse Goblet Lunges

- smooth tempo; no bounce

+

Rest 1 min (add weight)

+

2 Rounds of:

10 Deadlifts @ 155/105

8/4 Forward Goblet Lunges

- smooth tempo; no bounce

+

Rest 1 min (add weight)

+

2 Rounds of:

8 Deadlifts @ 185/125

8/4 Lateral Goblet Lunges

- smooth tempo; no bounce

 

Workout:

For Time @ 90-95%:

800m Row

80 Double Unders

600m Run

60 KB Swings 53/35

400m Row

40 TnG Deadlifts @ 155/105

200m Run

20 Toes to Bar

  

 

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