Shannon Hartnett ..Women's Strength Athlete...
 

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Shannon's Typical Weekly Work Out / Training Schedule

Monday:
  • Sprints:
    • Warm-up
    • Jog a mile
    • 3 - 300 meters
    • 3 - 200 meters
    • 6 - 150 meters
  • Throw:
    • 16lb Hammer - 10 throws
    • 22lb Hammer - 10 throws
    • 30lb Weight for Distance - 10 throws
    • 25lb Weight for Distance - 10 throws
  • Lifting:
    • Snatches
      • 2 sets 6 reps
      • 4 sets 3 reps
    • Jump Squats
      • 1 set 15 reps
      • 1 set 10 reps
      • 4 sets 3 reps
    • Sport specific lifts for throwing
      • Lower Back exercises
      • abdominal exercises
Tuesday:
  • Core Work-out:
    • Swiss Ball: 1/2 hour
    • Agilities Work-out: 1/2 hour
  • Sprints:
    • Warm-up
    • 12 - 100 meter strides
  • Lifts:
    • All explosion exercises, with minimal impact. Light weight and very quick movement
 
Wednesday:
  • Sprint:
    • 10 - 100 meter with 2 minute recovery...
    • 2 minutes of sit-ups
    • or pushups
    • or superwomans'
    • or jackhammers
    • or ab's
  • Throw:
    • 12lb Weight for Distance - 10 throws
    • 14lb Weight for Distance - 10 throws
    • 12lb Hammer - 10 throws
    • 14lb Hammer - 10 throws
Thursday:
  • Lift: 
    • Squat...HEAVY
      • 1 - 10 reps
      • 5 - 3 reps
    • Cleans
      • 2 - 10 reps
      • 3 - 3 reps
    • High Pulls w/ snatch grip
      • 1 set 10 reps
      • 2 sets 5 reps
      • 3 set 3 reps
    • Close Grip Deads
      • 1 set 5 reps
      • 4 set 3 reps
    • Push Presses
      • 1 set 10 reps
      • 3 sets 3 reps
    • DumBell Incline Press
      • 4 sets 8 reps
    • Bent over Rows- w/olypic bar
      • 1 set 10 reps
      • 3 set 4 reps
    • Abs
    • Lower Back
 
Friday: 
  • OFF
 
Saturday:
  • Sprint
    • 20 starts
    • 10 - 50 meters
    • 10 - 30 meters
  • Throw
    • Drills
      • 10lb stone
      • glides
      • standing
    • Throws
      • 14lbs stone
      • 17lbs stone
      • 28lb wt for hight - throws
 
Sunday:
  • Run
    • Hill repeats
    • 15 hill runs
  • Swim
    • Laps - 30 mins
    • Stretching in pool
    • kickboard
    • Paddle swimming
    • leg floats
 
   
 

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Pages Last modified:
Tuesday, September 20, 2011