18.03.09 - South Loop Strength & Conditioning

18.03.09

Fitness
A. Clean pull
5×1; Building; Rest 2 min

B. 3 sets on 4 minute interval @ escalating pace per set:
21 wall balls
15 Russian KB swings
9 goblet squats
+
3 sets on a 4 minute interval @ escalating pace per set:
15 DB hang power cleans
12 lateral DB burpees
9 DB hang power cleans
6 lateral DB burpees
*First set of each at moderate pace. Last set fast.

Performance
A. Clean pull
5×1; Building; Rest 2 min

B. 3 sets on 4 minute interval @ escalating pace per set:
21 wall balls (20 to 10’/14 to 9’)
15 Russian KB swings (70/53)
9 goblet squats (70/53)
+
3 sets on a 4 minute interval @ escalating pace per set:
15 power cleans (115/75)
12 lateral barbell burpees
9 shoulder-to-overhead (115/75)
6 lateral barbel burpees
*First set of each at moderate pace. Last set fast.

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