Competition Archives - South Loop Strength & Conditioning
 

A. EMOTM 10:
2 safety bar squats to 12” box
*Full pause on box.

B. Snatch pull w/ pause below-the-knee – 2” deficit
2,1,2,1,2,1; Rest 2 min
*Waveload.

C. No hook no feet snatch
5×3; Building; Rest 1 min
*Reset each rep.

D. Accumulate 40-45 glute-ham raises

E. 10 min:
30s FLR on rings
30s hang from rings
30s side plank, right
30s side plank, left
30s hold in bottom of squat

10 min assault bike
*Go for it.
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(Rest as needed)
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20 min @ 75%:
100’ farmer’s walk (moderate)
20 step-ups, alternating (20”)
30 single-unders
400m run on assault runner

A. Push press
Build quickly to a max for today

B. EMOTM 7:
3 touch-and-go push jerks
*Keep loads moderate and nail your positions.

C1. Pendlay rows
3×12-15; 40×0 tempo; Rest 1 min
C2. Close-grip bench press
3×12-15; 40×0 tempo; Rest 1 min

D. 13-11-9-7-5:
Assault bike calories
Ring muscle-ups

A. Back squat
Build to a tough single for today in 10 min
*Go for it if it feels good.

B. E30s for 10 min:
1 snatch high pull
*Tough but keep good positions.

C. E30s for 10 min:
1st: 1-2 hang-to-inverted w/ straight arms
2nd: 1 box jump (tough)

D. 7s assault bike @ 100%
-Rest 30s
50’ burpee broad jumps
-Rest as needed
9s assault bike @ 97%
-Rest 30s
50’ burpee broad jumps
-Rest as needed
11s assault bike @ 97%
-Rest 30s
50’ burpee broad jumps
-Rest as needed
13s assault bike @ 97%
-Rest 30s
50’ burpee broad jumps

E1. Wall press dead bugs
4×30-45s; Rest 30s
E2. Seated leg raises
4×30-45s/side; Rest 2 min

EMOTM 12:
1st: 30-45s weighted calf raises, 2” platform
2nd: 20-30s/side single-arm FLR on rings
3rd: 20-30s/side hip airplanes
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(Rest 3-5 min)
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3 sets:
1 min assault bike @ 95+%
5 min assault bike @ 50%
-Into
1 min run on assault runner @ 95+%
3-5 min walk on assault runner
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(Rest 3-5 min)
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1 min @ near all out pace:
Row calories
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(Rest as needed)
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EMOTM 12:
1st: 30-45s weighted calf raises, 2” platform
2nd: 20-30s/side single-arm FLR on rings
3rd: 20-30s/side hip airplanes

A. EMOTM 10:
2 front squats to 12” box
*Full pause on box.
**Start moderate. Focus on moving fast and keeping hips under your shoulders.

B. Snatch pull w/ pause below-the-knee – 2” deficit
3,2,3,2,3,2; Rest 2 min
*Waveload.

C. EMOTM 6:
Mins 1-3: 3 tall snatches
Mins 4-6: 2 tall snatches
*Focus on pulling under
**Increase load after 3 min.
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EMOTM 6:
Mins 1-3: 3 tall cleans
Mins 4-6: 2 tall cleans
*Focus on pulling under
**Increase load after 3 min.

D. Accumulate 40-50 glute-ham raises

E. EMOTM 12:
1st: 30-45s Sorensen hold
2nd: 30-45s Swiss ball hamstring curls
3rd: 20-30s jumping switch lunges
4th: 30-45s wall sit at parallel

20 min @ 75%:
500m ski erg w/ damper @ 1
200m run on assault runner
30 single-unders
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(Rest as needed)
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10 min assault bike
*Go for it if it feels good.

A. Standing press
Build quickly to a tough single for today

B. Push press
Build quickly to a tough triple for today

C. 21-15-9:
Pendlay rows (135/95)
DB snatch, alternating (50/35)
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(Rest as needed)
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5 rounds:
5 D-ball over shoulder (100/60)
5 burpee box jumps (24″/20”)

A. Safety back squat
Build to a tough single for today

B. 3 sets:
12s assault bike @ 95+%
-Rest 30s
50’ burpee broad jumps
-Rest 2-3 min

C1. Snatch deadlift w/ pause below-the-knee – 2” platform
3×4; Rest 15s
*Use straps. Reset each rep.
**Prioritize positions over load.
C2. DB death march
3x45s; Rest 15s
C3. Glute bridge w/ foot elevated on medball
3×45-60s/side; Rest 2-3 min

D. For time:
30 hang-to-inverted w/ straight arms

E1. Wall press dead bugs
3×45-60s; Rest 30s
E2. Seated leg raises
3×45-60s/side; Rest 2 min

5 sets:
6 touch-and-go hang power cleans (moderately tough but fast)
6 bar-facing burpees as fast as possible
-Rest/walk 3-5 min
*Cycle this stuff quickly.
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(Rest 10 min)
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10 min @ 70%:
10 increments, 50’ shuttle run
10-20s L-sit hang from rope
20 step-ups, alternating (24″/20”)
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(Rest 5 min)
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3 sets @ 97%:
8 deadlifts (touch-and-go – moderately tough)
25’ sled push (fast) OR 100m sprint
-Rest 3-5 min
*Try to move as quickly as possible on cycle time on these.
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(Rest 5-10 min)
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10 min @ 70%:
10 increments, 50’ shuttle run
50’ handstand walk
20 step-ups, alternating (24″/20”)