18.05.04 - South Loop Strength & Conditioning

18.05.04

Fitness
A. 10 min kipping skill work
Training notes:
-Can be beneficial to work on kipping toes-to-bar – and often easier to learn compared to kipping pull-ups.

B. 21-15-9:
DB thrusters
Lateral burpees over the DB
*10 minute cap.
Training notes:
-If you don’t have consistent pull-ups, this will more accurately recreate the stimulus of doing something like Fran.
-Choose DB weight so that you can do the 21 unbroken, but it’s difficult by the end.

C. 10 min assault bike @ 50%
Training notes:
-Easy spin cooldown to help clear metabolic waste. It’s good for you – do it.

Performance
A. 10 min kipping skill work
Training notes:
-Practice butterfly kipping as able.

B. “Fran”
21-15-9:
Thrusters (95/65)
Pull-ups
*10 minute cap.
Training notes:
-Yup.

C. 10 min assault bike @ 50%
Training notes:
-Easy spin cooldown to help clear metabolic waste. It’s good for you – do it.

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