18.01.31 - South Loop Strength & Conditioning

18.01.31

Fitness
A1. Strict press
4×3; Across; Rest 1 min
A2. Supinated bent over rows
4×43 Across; Rest 1 min
*Heavier than last time.

B. 2 sets—
3 min AMRAP @ 85%:
1 min single-arm Russian KB swings, right
1 min single-arm Russian KB swings, left
1 min bike/row
1 min bike/row
-Rest 2 min
+
(Into)
+
2 sets—
3 min AMRAP @ 85%:
2 min bike/row
1 min burpees over-the-erg
-Rest 2 min

Performance
A1. Push press
2,1,2,1; Waveload; Rest 1 min
A2. Strict supinated weighted pull-up
2,1,2,1; Waveload; Rest 1 min

B. 2 sets:
40s assault bike/row @ 97%
1:20 assault bike/row @ 50%
1 min Russian KB swings (light)
-Rest 2 min
*Pace will drop off a bit from previous weeks and that’s ok. Some attrition on pace throughout the 40s is ok as well.
+
(Into)
+
3 min AMRAP:
DB snatches, alternating (50/35)
-Rest 2 min
+
(Into)
+
3 min AMRAP:
DB Turkish get-ups, alternating (50/35)

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