18.03.16 - South Loop Strength & Conditioning

18.03.16

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

B. 3 sets on 4 minute interval @ escalating pace per set:
20 box jumps, step down
30 lunges, alternating
+
3 sets on a 4 minute interval @ escalating pace per set:
12 Russian KB swings
12 bike/row calories
6 Russian KB swings
6 bike/row calories
*First set of each at moderate pace. Last set fast.

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

B. 3 sets on 4 minute interval @ escalating pace per set:
40 double-unders
30 air squats
20 double-unders
20 air squats
+
3 sets on a 4 minute interval @ escalating pace per set:
12 power snatches (75/55)
12 bike/row calories
6 power snatches (75/55)
6 bike/row calories
*First set of each at moderate pace. Last set fast.

(Visited 4 times, 1 visits today)

Leave a Reply

Your email address will not be published. Required fields are marked *