18.03.12 - South Loop Strength & Conditioning

18.03.12

Fitness
EMOTM 8:
1st: 20-30s/side single-arm KB/DB front rack hold
2nd: 10-20s hang from pull-up bar or hang from rings in ring row
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(Rest 2 min)
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16 min:
1 min assault bike/row
1 min manmakers (moderate)
1 min assault bike/row
1 min DB half Turkish get-ups, alternating – use the same weight as weight used for manmakers
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(Rest 2 min)
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EMOTM 8:
1st: 20-30s/side single-arm KB/DB front rack hold
2nd: 30-45s pike handstand hold on box

Performance
EMOTM 8:
1st: 12s barbell back rack hold (heavy)
2nd: 20-30s hang from pull-up bar – switch hands from pronated to supinated throughout without coming down
+
(Rest 2 min)
+
16 min:
1 min assault bike/row
1 min manmakers (moderate)
1 min assault bike/row
1 min DB Turkish get-ups, alternating – use the same weight as weight used for manmakers
+
(Rest 2 min)
+
EMOTM 8:
1st: 12s barbell back rack hold (heavy)
2nd: 20-30s wall-facing handstand hold – try to come off wall and hold free-standing

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