18.03.14 - South Loop Strength & Conditioning

18.03.14

Fitness
A. 10 min kipping skill work

B. E90s for 6 sets:
Sets 1-2: 8-10 push-ups, hand-release + 45s bear crawl
Sets 3-4: 8-10 DB curl and press + 45s KB/DB farmers hold (tough)
Sets 5-6: 8-10 vertical ring rows +
30s plank w/ alternating shoulder taps
+
E90s for 6 sets:
Sets 1-2: 1 min single-unders/double-unders
Sets 3-4: 1 min step-ups, right
Sets 5-6: 1 min step-ups, left
+
E90s for 6 sets:
Sets 1-2: 1 min wall balls
Sets 3-4: 1 min single-arm DB reverse lunges, right
Sets 5-6: 1 min single-arm DB reverse lunges, left

Performance
A. 10 min muscle-up transition work

B. E90s for 6 sets:
Sets 1-2: 3-6 unbroken strict handstand push-ups to deficit (tough) + 45s bear crawl
Sets 3-4: 10-15 chest-to-bar pull-ups + 45s KB/DB farmers hold (tough)
Sets 5-6: 10-15 unbroken kipping handstand push-ups +
30s plank w/ alternating shoulder taps
+
E90s for 6 sets:
Sets 1-2: 1 min double-unders
Sets 3-4: 1 min step-ups, right (30”/24”)
Sets 5-6: 1 min step-ups, left (30”/24”)
+
E90s for 6 sets:
Sets 1-2: 1 min wall balls (20 to 10’/14 to 9’)
Sets 3-4: 1 min single-arm DB overhead reverse lunges, right
Sets 5-6: 1 min single-arm DB overhead reverse lunges, left

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