18.07.04 - South Loop Strength & Conditioning

18.07.04

FITNESS
For time:
800m run w/ medicine ball or plate
+
100 ball slams
75 goblet squats
50 ring rows
*Partition as needed.
+
800m run w/ medicine ball or plate
*40 minute cap.

Training notes:
-Middle section can be partitioned as needed – meaning you don’t need to finish all the ball slams before moving on to goblet squats.
-Running with a medicine ball will be easier than running with a plate.

Record total time.

PERFORMANCE
“Liam”
For time:
800m run w/ 45# plate
+
100 toes-to-bar
50 front squats (155/105)
10 rope climbs
*Partition as needed.
+
800m run w/ 45# plate
*40 minute cap.

Training notes:
-Middle section can be partitioned as needed – meaning you don’t need to finish all the toes-to-bar before moving on to the front squats.
-Partition your reps strategically – both rope climbs and toes-to-bar are quite difficult to come back from if you fail.

Record total time.

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