18.03.07 - South Loop Strength & Conditioning

18.03.07

Fitness
A. 10 min pistol skill work

B. E90s for 6 sets:
Sets 1-2: 10 double DB bent over rows + 45s KB/DB farmers hold (tough)
Sets 3-4: 10 DB floor press + 45s bear crawl
Sets 5-6: 10 double DB bent over rows + 45s KB/DB farmers hold (tough)
+
E90s for 6 sets:
Sets 1-2: 1 min double-unders/single-unders
Sets 3-4: 1 min rear-foot elevated split squats, unloaded (right)
Sets 5-6: 1 min rear-foot elevated split squats, unloaded (left)
+
E90s for 6 sets:
Sets 1-2: 1 min double-unders/single-unders
Sets 3-4: 1 min half Turkish get-ups, right (moderate)
Sets 5-6: 1 min half Turkish get-ups, left (moderate)

Performance
A. 10 min pistol skill work

B. E90s for 6 sets:
Sets 1-2: 3-6 unbroken ring muscle-ups + 45s KB/DB farmers hold (tough)
Sets 3-4: 3-6 unbroken strict handstand push-ups to deficit (tough) + 45s bear crawl
Sets 5-6: 3-6 unbroken bar muscle-ups + 45s KB/DB farmers hold (tough)
+
E90s for 6 sets:
Sets 1-2: 1 min double-unders
Sets 3-4: 1 min rear-foot elevated split squats, unloaded (right)
Sets 5-6: 1 min rear-foot elevated split squats, unloaded (left)
+
E90s for 6 sets:
Sets 1-2: 1 min double-unders
Sets 3-4: 1 min gladiator get-ups, right (moderate)
Sets 5-6: 1 min gladiator get-ups, left (moderate)

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