16.10.24 - South Loop Strength & Conditioning

16.10.24

AM:
500m row @ 50%
-Rest 60s
500m row @ 50%
-Rest 60s
500m row @ 50%
-Rest 60s
400m row @ 75%
-Rest 60s
300m row @ 85%
-Rest 60s
+
(Into)
+
100m row @ 95%
500m row @ 50%
-Rest 60s
100m row @ 95%
500m row @ 50%
-Rest 60s
+
(Into)
+
1 min row @ 100%
-Rest 60s
500m row @ 50%

PM:
A. Back squat
Build to a moderate set of 4 @ 20×1 tempo in 12 minutes

B. 5 min AMRAP @ 85%:
3-6-9-12-15…strict pull-ups
3-6-9-12-15…clean & jerks (135/95) – drop each rep
+
(Rest 5 min)
+
10 min AMRAP @ 85%:
25’ overhead walking lunges (95/65)
8 bar-facing burpees
25’ overhead walking lunges (95/65)
8 box jumps, step down (24/20)
+
(Rest 5 min)
+
5 min AMRAP @ 85%:
3-6-9-12-15…strict ring dips
3-6-9-12-15…deadlifts (275/185)

C. 10 min assault bike @ 50%

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