16.10.28 - South Loop Strength & Conditioning

16.10.28

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

B. EMOTM 9:
Mins 1-3: 1.1.1 power clean
Mins 4-6: 1.1 power clean
Mins 7-9: 1 power clean
*Build every 3 min.

C. DB death march
4×75’; Rest as needed
*https://www.youtube.com/watch?v=2o_lal2jpQc

D. 5 rounds for quality:
5 glute-ham raises
15-20s L-sit hold on parallettes
5 glute-ham raises
100’ reverse sled drag – heavy/grinder

E. 5 sets:
100m sprint @ 97%
-Rest 90s
10s prowler push @ 97% – light and fast
-Rest 90s

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