Competition Archives - South Loop Strength & Conditioning
 

AM:
2 sets:
50’ sled push (fast/high turnover)
20s ski erg @ 95+%
1:40 ski erg @ 50%
+
(Rest 3-5 min)
+
2 sets:
50’ sled push (fast/high turnover)
25s ski erg @ 95+%
1:35 ski erg @ 50%
+
(Rest 3-5 min)
+
2 sets:
50’ sled push (fast/high turnover)
30s ski erg @ 95+%
1:30 ski erg @ 50%

PM:
A. EMOTM 7:
No hook, no touch squat snatch x2
*Reset each rep. Focus on “pulling under.”

B. Jerk recovery
5×2; Heavy; Build as able; Rest 90s

C. Long jump from seated on 12” box
5×1; Rest as needed

D. For time:
9-15-21 row calories
21-15-9 thrusters (115/80)
+
(Rest 5 min)
+
4 min assault bike @ 50%
1 min assault bike @ 75%
3 min assault bike @ 50%
2 min assault bike @75%
2 min assault bike @ 50%
3 min assault bike @ 75%
1 min assault bike @ 50%
4 min assault bike @ 75%

AM:
3 sets:
400m run @ 85%
-Rest 90s
+
(Rest 3-5 min)
+
4 sets:
300m run @ 85%
-Rest 60s
+
(Rest 3-5 min)
+
6 sets:
200m run @ 85%
-Rest 30s
*Trueform if possible.

PM:
A. Back squat
3×3; 40×1 tempo; Rest 2-3 min
*Build as able per set.

B. 21-15-9:
Kipping ring dips
Chest-to-bar pull-ups

C. 10 squat cleans (225/155)
100’ handstand walk
8 squat cleans (255/175)
75’ handstand walk
6 squat cleans (275/185)
50’ handstand walk
4 squat cleans (295/205)
25’ handstand walk
2 squat cleans (315/215)
*Cap at 20 min.

D. EMOTM 10:
1st: 30s/side side plank
2nd: 45s Sorensen hold

60 min @ 50-70%:
3 min assault bike
2 min farmer’s walk (light)
3 min row
2 min walking lunges
3 min ski erg
2 min bear crawl
3 min shuttle run, 50’ increments
2 min step-ups, alternating (20”)

AM:
10 min jog @ 50%
+
(Rest 3-5 min)
+
3 sets:
30s run @ 85%
60s run @ 75%
30s run @ 90%
60s run @ 75%
30s run @ 90+%
60s run @ 75%
-Rest 90s
+
(Rest 3-5 min)
+
10 min jog @ 50%
*Do on Trueform if possible.

PM:
A1. Strict weighted chest-to-bar pull-up
Build quickly to a tough 2 for today
A2. Strict weighted ring dip @ 22×1 tempo
Build quickly to a tough 2 for today

B1. Pendlay row
3xAMRAP (-2) @ 175/115#; 20×0 tempo; Rest 60s
B2. Strict ring dips
3xAMRAP (-2); 20×0 tempo; Rest 2-3 min

C. 15 min assault bike @ 75%
*E2:30 get off and do 1-2 legless rope climbs
+
(Rest 5 min)
+
15 min row @ 75%
*E2:30 get off and do 7 ring push-ups + 3-5 strict ring dips

D. 21-18-15-12-9-6-3:
Row calories
GHD sit-ups
Push press (95/65)

AM:
90s assault bike @ 75%
1 min assault bike @ 80%
90s assault bike @ 75%
1 min assault bike @ 85%
2 min assault bike @ 75%
30s min assault bike @ 90+%
2 min assault bike @ 75%
30s assault bike @ 90+%
-Rest 5 min
x3

PM:
A. Squat clean + Front squat + Split jerk
Build to a max complex in 10 min

B. E90s for 8 sets:
Squat clean + Front squats + Split jerk @ ~80% of A

C. Behind-the-neck push press + Snatch balance
5x(1+1); Building; Rest 60s

D. Clean pull – 2” deficit
3,3,2,2,1; Building; Rest 90s
*Use straps. Reset each rep.

E. For time:
21 deadlifts (275/185)
21 assault bike calories
15 deadlifts (315/205)
15 assault bike calories
9 deadlifts (355/225)
9 assault bike calories
*Shoot for unbroken on deadlifts.

F. EMOTM 15:
1st: 30s double-unders w/ Zeus rope
2nd: 30s triple-unders
3rd: 30s DB squat snatch, alternating (50/35)

AM:
90s assault bike @ 75%
1 min assault bike @ 80%
90s assault bike @ 75%
1 min assault bike @ 85%
90s assault bike @ 75%
1 min assault bike @ 90%
90s assault bike @ 75%
1 min assault bike @ 95%
*Roll on and off of paces
+
(Rest 3-5 min)
+
90s row @ 75%
1 min row @ 80%
90s row @ 75%
1 min row @ 85%
90s row @ 75%
1 min row @ 90%
90s row @ 75%
1 min row @ 95%
*Roll on and off of paces
+
(Rest 3-5 min)
+
90s assault bike @ 75%
1 min assault bike @ 80%
90s assault bike @ 75%
1 min assault bike @ 85%
90s assault bike @ 75%
1 min assault bike @ 90%
90s assault bike @ 75%
1 min assault bike @ 95%
*Roll on and off of paces

PM:
50 row calories
25 burpee box jump overs (24″/20”)
50 deadlifts (180/120)
50 wall balls (20 to 10’/14 to 10’)
50 ring dips
50 wall balls (20 to 10’/14 to 10’)
50 deadlifts (180/120)
25 burpee box jump overs (24″/20”)
50 row calories
+
(Rest as needed)
+
15 thrusters (135/95)
1 legless rope climb
10 thrusters (165/115)
1 legless rope climb
5 thrusters (185/135)
1 legless rope climb

AM:
3 sets:
50’ sled push (fast/high turnover)
5s assault bike @ 100%
1:55 assault bike @ 50%
+
(Rest 3-5 min)
+
3 sets:
50’ sled push (fast/high turnover)
8s assault bike @ 100%
1:52 assault bike @ 50%
+
(Rest 3-5 min)
+
3 sets:
50’ sled push (fast/high turnover)
11s assault bike @ 100%
1:49 assault bike @ 50%

PM:
A. EMOTM 7:
No hook squat snatch + Below-the-knee no hook squat snatch
*Keep loads moderate. No misses. Focus on “pulling under.”

B. EMOTM 7:
Jerk balance x2 + Split jerk w/ 1s pause in receiving position

C. Depth jump
4×1.1.1; Rest as needed
*First rep highest, then reduce height per rep.

D. “Randy”
75 power snatches (75/55)
+
(Rest 5 min)
+
2 sets:
5 min assault bike @ 50%
3 min assault bike @ 75%
2 min assault bike @ 85%

AM:
3 sets:
300m run @ 85%
-Rest 1 min
250m run @ 90%
-Rest 90s
200m run @ 95%
-Rest 2 min
*Do on Trueform if possible.

PM:
A. Back squat
3×4; 40×1 tempo; Rest 2-3 min
*Build as able per set.

B. 5 rounds:
25 row calories
16 chest-to-bar pull-ups
9 strict handstand push-ups (4.5″/3” deficit)

C. 3 rounds:
10 squat snatches (185/135)
75’ handstand walk

D. EMOTM 10:
1st: 30-45s stir-the-pot
2nd: 45s back extensions @ 3030 tempo

60 min @ 50-70%:
7 min row, damper @ 1
1 min step-ups, alternating (20”)
1 min burpees, no push-up
1 min step-ups, alternating (20”)
7 min row, damper @ 1
1 min farmer’s walk (55/hand)
1 min burpees, no push-up
1 min farmer’s walk (55/hand)

AM:
Run 1 mile @ 75%
-Rest 1 min
Run 1200m @ 75%
-Rest 1 min
Run 800m @ 75%
-Rest 1 min
Run 800m @ 75%
-Rest 1 min
Run 1200m @ 75%
-Rest 1 min
Run 1 mile @ 75%
*Use Trueform if possible

PM:
A1. Strict weighted supinated chin-up
Build quickly to a max for today
A2. Strict weighted ring dip
Build quickly to a max for today

B1. Push press
4×1; Building; Rest 30s
B2. Press
4×1; Building; Rest 3 min

C. 21-18-15-12-9-6-3:
Assault bike calories
Strict handstand push-ups
+
(Rest 5-10 min)
+
18-15-12-9-6-3:
Assault bike calories
GHD sit-ups