Competition Archives - South Loop Strength & Conditioning
 

AM:
3 sets:
10s assault bike @ 90+%
2:20 assault bike @ 50%
12s assault bike @ 90+%
2:18 assault bike @ 50%
14s assault bike @ 90+%
2:16 assault bike @ 50%
-Rest 3-5 min

PM:
A. Split jerk
2,1,2,1,2,1; Waveload; Rest 90s
*Top single not maximal.

B1. Pendlay rows
3,2,1; 40×0 tempo; Rest 60s
B2. Close-grip bench press
3,2,1; 40×0 tempo; Rest 60s
*Top single not maximal.

C1. Strict weighted ring dips – external rotation on lock out
3×4; 20×0 tempo; Rest 15s
C2. Support on rings in external rotation
3xAMSAP (-5); Rest 30s
C3. FLR on rings in external rotation
3×30-60s; Rest 2-3 min

D1. Ring rows w/ weight vest and feet elevated
3×6-8; 40×0 tempo; Rest 15s
D2. Renegade rows, no push-up
3×10/arm; 20×0 tempo; Rest 15s
D3. Banded bicep curls
3x60s; 2020 tempo; Rest 2-3 min
*https://www.youtube.com/watch?v=jn6_3Pod5XM

E. 3 sets:
500m row @ 80%
5 squat cleans (tough)
-Rest 2-3 min
*Reset each rep on squat clean.

AM:
5 sets:
300m run @ 85%
200m run @ 50%
400m run @ 75%
100m run @ 50%
-Rest 2 min
*Roll on and off between paces.

PM:
A. E90s for 6 sets:
Power clean from blocks below-the-knee + Squat clean from blocks below-the-knee
*Start moderate. Build as able as long as positions are good.

B. Double overhand deadlift, no hook grip – 2” riser
3×6; Building; Rest 2 min
*Reset each rep.

C. 30 min:
90s row @ 85%
90s rest
+
20 min @ 70%:
.5 miles assault bike
20 hollow rocks
.5 miles assault bike
60s Sorensen hold

AM:
EMOTM 10:
1st: 50’ belted reverse sled drag (tough)
2nd: 50’ belted sled drag (tough)
+
EMOTM 10:
1st: 50’ prowler push – high handles
2nd: 50’ prowler push – low handles (tough)
*Make the low handles weight tough and use the same weight for high handles.
+
EMOTM 10:
1st: 50’ seated hand-over-hand sled pull
2nd: 50’ standing hand-over-hand sled pull (tough)

PM:
A. Squat snatch
2,2,2,1,1; Rest 90s
*Reset each rep. Doubles no heavier than 85%. Singles no heavier than 90%.

B. 3 sets:
2 strict ring muscle-ups + AMRAP kipping ring dips on top of rings w/ external rotation on lockout
-Rest 3-4 min

C. EMOTM 5:
3-5 kipping handstand push-ups to tough deficit @ 40×0 tempo
-Into
EMOTM 10:
1st: 15-30s L-sit on rings
2nd: 15-30s single-arm hang from peg board – switch arms throughout

D1. Ring push-ups
3x45s AMRAP; 20×0 tempo; Rest 30s
D2. Single-arm FLR on rings
3×30-45s/arm; Rest 2 min

E. 10 min AMRAP:
10 Russian KB swings (88/70)
100’ waiter’s walk, right (70/55)
10 Russian KB swings (88/70)
100’ waiter’s walk, left (70/55)
10 double KB front squats (70/hand – 55/hand)
100’ farmer’s walk (70/hand – 55/hand)

20 min @ 70%:
500m row w/ damper @ 1
10-20-30-40…unbroken reverse single-unders
+
30 min:
90s assault bike @ 85%
90s assault bike @ 50%
+
20 min @ 70%:
500m row w/ damper @ 1
100’ farmer’s walk w/ DBs (moderately tough)

AM:
5 sets:
300m row @ 85%
200m row @ 50%
400m row @ 75%
100m row @ 50%
-Rest 2 min
*Roll on and off between paces.

PM:
A. E15s for 5 min:
1 depth drop from 34″/30”
*Stick the landing.
+
E20s for 5 min:
1 depth jump from 30″/24”
*Rebound and jump high.

B. Deadlift
3×6; Across; Rest 2 min
*Reset each rep. Tough. Don’t lose position.

C. EMOTM 10:
2 back squats @ 72%
*Move fast.

D. 4 rounds:
6-8 banded glute-ham raises @ 30×0 tempo
-Rest 15s
30-45s body saw on rings
-Rest 15s
6-8 banded glute-ham raises @ 30×0 tempo
-Rest 15s
30s/leg single-leg wall sit w/ single-arm contralateral KB hold
-Rest 2 min

AM:
3 sets:
12s assault bike @ 90+%
2:18 assault bike @ 50%
*Increase pace per round on assault bike.
+
(Rest 5 min)
+
3 sets:
14s assault bike @ 90+%
2:16 assault bike @ 50%
*Increase pace per round on assault bike.
+
(Rest 5 min)
+
3 sets:
16s assault bike @ 90+%
2:14 assault bike @ 50%
*Increase pace per round on assault bike.

PM:
A. Split jerk
2,2,2,1,1; Rest 90s
*Reset each rep. No heavier than 85% on doubles and 90% on singles.

B1. Pendlay rows
4,3,2,; 40×0 tempo; Rest 60s
B2. Close-grip bench press
4,3,2; 40×0 tempo; Rest 60s

C1. Strict weighted ring dips – lockout into external rotation up top 3×3.3; 20×0 tempo; Rest 15s
*Come down and rest b/w sets of 3
C2. DB incline bench press
3×10; 20×0 tempo; Rest 15s
C3. DB bench press
3×25; 1010 tempo; Rest 2-3 min

D1. Double KB bent over rows – KBs go all the way to the ground
3×6; 20×0 tempo; Rest 15s
D2. Pendlay rows
3×12; 20×0 tempo; Rest 15s
D3. Banded face pulls
3×30; 1010 tempo; Rest 2-3 min

E. E20s for 5 min:
1 clean pull
*Start moderate and build per minute.
+
(Rest 2-3 min)
+
E20s for 5 min:
1 power clean
*Start moderate and build per minute.
+
(Rest 2-3 min)
+
E20s for 5 min:
1 squat clean
*Start moderate and build per minute.

AM:
5 sets:
200m run @ 85%
300m run @ 75%
200m run @ 85%
300m run @ 75%
-Rest 2 min
*Roll on and off between paces.

PM:
A. E90s for 6 sets:
1st: 3 power cleans from blocks below-the-knee
2nd: 1 power cleans from blocks below-the-knee
*Waveload. Prioritize speed over weight lifted.

B. Double overhand deadlift, no hook grip – 2” riser
3×7; Building; Rest 2 min
*Reset each rep.

C. 30 min:
60s row @ 85%
60s rest
+
20 min @ 70%:
.5 miles assault bike
100’ right arm overhead, left arm front rack KB carry
.5 miles assault bike
100’ left arm overhead, right arm front rack KB carry

AM:
5 sets on a 2 min interval:
50’ belted reverse sled drag (heavy)
*Assault bike @ 50% during rest periods.
**Increase weight after 2nd set and 4th set
+
(Rest 5 min)
+
5 sets on a 2 min interval:
100’ belted reverse sled drag (heavy)
*Assault bike @ 50% during rest periods.
**Increase weight after 2nd set and 4th set

PM:
A. Squat snatch
5×2; Rest 90s
*Reset each rep. No heavier than 85%.

B. 3-5 sets of the complex:
1 strict ring muscle-up + 2 kipping ring muscle-ups + 3 strict ring dips; Rest as needed
*Full external rotation on lockout.

C1. Strict handstand push-up + Kipping handstand push-up x2
3x(1+2); Tough deficit; Rest 30s
C2. L-sit on rings w/ external rotation – single-leg as necessary
3×10-20s; Rest 30s
C3. Hang from rope
3×10-20s; Rest 2 min

D. EMOTM 15:
1st: 30s archer push-ups, alternating arms @ 20×0 tempo
2nd: 30s single-arm ring rows, alternating arms @ 20×0 tempo
3rd: 30s wall balls (30 to 10’/20 to 10’)

E. 10 min AMRAP:
1/arm Turkish get-up (70/55)
21 ski erg calories
5 double overhand deadlifts, no hook grip (275/185)
21 ski erg calories

20 min @ 70%:
500m row w/ damper @ 1
10-20-30-40…unbroken single-unders
+
30 min:
60s assault bike @ 85%
60s assault bike @ 50%
+
20 min @ 70%:
500m row w/ damper @ 1
10-20-30-40…unbroken Russian KB swings (26)

AM:
5 sets:
200m row @ 85%
300m row @ 75%
200m row @ 85%
300m row @ 75%
-Rest 2 min
*Roll on and off between paces.

PM:
A. E10s for 5 min:
1 depth drop from 34″/26”

B. E20s for 5 min:
1 depth jump from 24″/20”
*Rebound and jump as high as you can.

C. Deadlift
3×7; Across; Rest 2 min
*Reset each rep. Tough, but keep good positions.

D. EMOTM 11:
2 back squats @ 68%
*Move fast.

E. 4 rounds:
10 banded glute-ham raises @ 30×0 tempo
-Rest 30s
10-12 body saws on rings
*https://www.youtube.com/watch?v=U-jYC1q8mWo
-Rest 30s
1 min wall sit w single KB goblet hold (tough)
-Rest 2 min