16.10.29 - South Loop Strength & Conditioning

16.10.29

AM:
3 min assault bike @ 75%
-Rest 2 min
2 min assault bike @ 90%
-Rest 30s
90s assault bike @ 90%
-Rest 1 min
1 min assault bike @ 90%
+
(Rest 5 min)
+
3 min assault bike @ 75%
-Rest 2 min
2 min assault bike @ 90%
-Rest 30s
90s assault bike @ 90%
-Rest 45s
1 min assault bike @ 90%
+
(Rest 5 min)
+
3 min assault bike @ 75%
-Rest 2 min
2 min assault bike @ 90%
-Rest 30s
90s assault bike @ 90%
-Rest 30s
1 min assault bike @ 90%

PM:
A. Muscle snatch + Hang muscle snatch
Build to a max of the complex for today in 10 minutes, then do 3x(1+1) @ 85-90% of today’s tough set

B. EMOTM 10:
1st: 1 squat jerk
2nd: 1 snatch balance
*Set up two separate barbells
**Prioritize nailing positions over weight on the bar.

C. 5 min AMRAP @ 85%:
1-2-3-4…bar muscle-ups
2-4-6-8…DB squat snatch, alternating (70/55)
+
(Rest 5 min)
+
10 min AMRAP:
3-6-9-12-15…kipping handstand push-ups
1 deadlift (375/255) – don’t increase reps on deadlift
3-6-9-12-15…assault bike calories
1 deadlift (375/255) – don’t increase reps on deadlift
+
(Rest 5 min)
+
EMOTM 10:
1st: 10s assault bike @ 100%
2nd: 20-30s hollow hold

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