TRAINING WITH SHORELINE FC

STRONG

(Empty Barbell)
50 Barbell Curls
50 Barbell Strict Press
50 Supine Barbell Rows
50 DB Bench Press

4 Sets
Wide Grip Pull-ups x 6-10
Heavy Yates Barbell Rows x 6-8

3 Sets
50 FT Yoke Carry
50 FT Heavy SB Carry
Rear Delt Raise x 5
Side Delt Raises x 5
Front Delt Raises x 5
Keep Up This Sequence Until Failure And Then Rest And Repeat

STAMINA

Every 2 minutes, for 30 minutes (5 sets):
Station 1 – 400/300 Meters of Rowing
Station 2 – 50 Foot Walking Lunges with KB/DB Farmer’s Carry (70/44 lbs)
Station 3 – 20/15 Calories of Assault Bike, Bike Erg or Ski Erg

OLY

Snatch from knee + oh squat
2(3+1) 65%
2(1+3) 70%
3(2+1) go heavier

Snatch
75% 80% 87% 90%
80% 85% 92% 90%
85% 90% 95% 85%

B stance DL w/ KB contralateral arm
3 sets AMRAP

Copenhagen plank
4(to fatigue)