Competition Archives - South Loop Strength & Conditioning
 

A. E90s for 8 sets:
1st: 1.1.1 step-in box jump
*Jump high on the box rather than jumping onto a higher box
2nd: 2 one and a quarter front squats
*Move fast

B. EMOTM 10:
1st: 1.1.1 reverse med ball toss against wall (explosive)
2nd: 1.1.1 med ball chest pass against wall (explosive)

C. Try 17.5 movements if announced to get a feel

D. 5 sets:
40s row @ 75%
10s row @ 85%
10s row @ 95%
-Rest 1 min
40s assault bike @ 75%
10s assault bike @ 85%
10s assault bike @ 95%
-Rest 1 min

60 min @ 50-70%:
3 min assault bike
3 min row w/ damper @ 1
3 min shuttle run, 50’ increments
3 min belted sled drag (moderate)
1 min single-unders
1 min plank
1 min farmers walk (light)

PM: Push/Pull, int + Push/Pull, vol + Gym battery + Core
A. E90s for 6 sets:
1 squat clean thruster
*Start moderate and build per set.

B1. Rack pulls from low blocks
3×1.1.1; Rest 30s
B2. Deadlift
3×1.1.1; Rest 2-3 min
*Set up two bars w/ different weights.

C. 3 min AMRAP @ 85%:
10 thrusters (95/65)
50 double-unders
-Rest 3 min
3 min AMRAP @ 85%:
Assault bike calories
-Rest 3 min
3 min AMRAP @ 85%:
10 thrusters (95/65)
50 double-unders
-Rest 3 min
3 min AMRAP @ 85%:
Assault bike calories

D. EMOTM 10:
1st: 30-45s stir-the-pot
2nd: 30-45s supine Chinese plank

AM:
4 min assault bike @ 75%
-Rest 90s
5 min assault bike @ 50%
-Rest 30s
3 min assault bike @ 75%
-Rest 30s
5 min assault bike @ 50%
-Rest 30s
2 min assault bike @ 75%
-Rest 30s
5 min assault bike @ 50%
-Rest 30s
1 min assault bike @ 75%

PM:
Open 17.4
+
(Into)
+
5-10 min assault bike @ Z1
+
(Into)
+
20 min @ 50-70%:
3 min ski erg
2 min step-ups, alternating (24″/20”)
3 min assault bike
2 min sled push (light – moderate pace)

A. Split jerk + Behind-the-neck split jerk
Build to a tough complex for today in 8 min
*Use jerk blocks. Drop the bar between reps.

B. Jerk dip
5×3; Building; Rest 90s

C. Accumulate the following not for time:
5-10 legless rope climbs
50 pistols, alternating
40-50 glute-ham raises

D. EMOTM 9:
1st: 30s GHD sit-ups
2nd: 30s triple-unders
3rd: 30s ski erg

E. 5 sets:
30s assault bike @ 50%
30s assault bike @ 75%
20s assault bike @ 85%
20s assault bike @ 95%
20s assault bike @ 85%
30s assault bike @ 75%
30s assault bike @ 50%

AM:
30 min @ 70%:
90s row
1 min bear crawl
90s row
1 min step-ups, alternating (24″/20”)
90s assault bike
1 min inchworms
90s assault bike
1 min walking lunges

PM:
Open 17.4
+
(Into)
+
5-10 min assault bike @ Z1
+
(Into)
+
12 min:
1 min assault bike @ 50%
30s assault bike roll-on
1 min assault bike @ 75%
30s assault bike roll-off

A. One and a quarter front squat
Build quickly to a tough single for today in 7 min

B. EMOTM 5:
1.1 double overhand deadlift
*Tough but fast.

C. EMOTM 5:
3 touch-and-go push jerks
*Tough but fast

D. Try 17.4 movements if announced to get a feel

E. 5 sets:
1 min assault bike @ 50%
30s assault bike @ 75%
25s assault bike @ 85%
5s assault bike @ 100%
+
(Rest 5 min)
+
EMOTM 10:
10 row strokes @ 100% w/ damper @ 10

60 min @ 50-70%:
1 min sled push, high handles (light)
1 min reverse single-unders
1 min sled push, low handles (light)
1 min ski erg
1 min assault bike

PM: Push/Pull, int + Push/Pull, vol + Gym battery + Core
A. Push press
Build to a tough touch-and-go triple for today in 10 min

B. E30s for 3 min:
1 push press
-Rest 2 min
E20s for 3 min:
1 push press
*All reps tough but fast.

C. Deadlifts
4×3; Tough; Touch-and-go; Rest 2-3 min

D. Rack pulls from low blocks
3×1.1.1; Tough; Rest 2-3 min
*Bar should be set up about mid-shin.

E. 3 min AMRAP:
Thrusters (205/145)
*Bar starts on the ground.

F. 3 sets:
1 min rowing @ 85%
30s kipping handstand push-ups
1 min double-unders
30s wall balls (30 to 10’/20 to 10’)
2 min assault bike @ 50%

AM:
10 min assault bike @ varying pace
-Rest 3 min
10 min row @ varying pace
-Rest 3 min
10 min assault bike @ varying pace

PM:
Open 17.3
+
(Into)
+
5-10 min assault bike @ Z1
+
(Into)
+
20 min @ 50-70%:
90s assault bike
1 min burpees, no push-up
1 min suitcase carry, right (moderately tough)
90s shuttle run, 50’ increments
1 min suitcase carry, left (moderately tough)
90s assault bike
1 min step-ups, alternating (20”)
90s shuttle running, 50’ increments

A. Sumo deadlift
Build to a tough 3 for today in 10 min

B. E30s for 5 min:
1 sumo deadlift
*Tough but fast.

C. EMOTM 10:
1st: 30s Russian KB swings (88/70)
2nd: 30s jumping switch lunges
+
(Rest 3-5 min)
+
EMOTM 10:
1st: 30s wall balls (20 to 10’/14 to 10’)
2nd: 30s double-unders

D. Accumulate 4 min stir-the-pot in as few sets as possible

AM:
30 min @ 70%:
1 min ski erg
30s/side side plank
1 min sled push (light)
1 min air squats – 1 rep every 3s
1 min jog backwards

PM:
Open 17.3
+
(Into)
+
5-10 min assault bike @ Z1
+
(Into)
+
12 min:
1 min assault bike @ 50%
30s assault bike roll-on
1 min assault bike @ 75%
30s assault bike roll-off