Wednesday 02-05-19 S

Tuesday, February 4, 2020

Warm Up:
Foam Roll- Legs Front & Back 
+
Wall Wrist Walks x 10  
Wall Lat Stretch x 30 secs 
Wall Facing Prisoner Squats x 10  
Plank Holds x 30 secs 
Down Dog x 30 secs 
Plank Walk Outs x 30 secs 
Runners Lunge x 30 secs per  
Row or Run x 200ms  
+
Grab BB/Skill...
1st: Modified Rope Climbs 
- Floor Lying 
- Using Box to practice Foot Wrap 
- Advanced Practice 1-2 Efficient Rope Climbs 
2nd: Practice Barbell Complex x 2-3 sets 

 

Strength & Skill: 
Every 2:30 for 12:30 (5 sets): 

1 Rope Climb or 3/2 Muscle Ups or 5 CTB Pull Ups
- additional scaling opens will be provided  
3 HPC + 2 Push Jerk + 1 Thruster, build moderately 
5 Box Jumps- Alt Step Downs 24/20"   
+
Workout: 
Teams of 2: 

1k Row (only once) 
+
Then...
3 Rounds of: 
40 Box Step Ups 24/20" (all levels; adjust as needed)  
30 Hang Power Cleans 
20 Shoulder to Overhead 
10 Thrusters 
- split up your reps as needed 

 

L1: Dumbbells 35/25 
L2: Barbell 95/65  
L3: Barbell 115/75   
+
Finisher: 
4 Sets/30 on/30 off: 
Med Ball Russian Twist (slower tempo)  

Please reload

©2017 by Shoreline Athletics.