17.01.20 - South Loop Strength & Conditioning

17.01.20

AM: Sprint, mechanics + Run, aerobic threshold
E15s for 5 min:
1 single-leg box jump, right
-Into
E15s for 5 min:
1 single-leg box jump, left
+
10 attempts/side side-to-side hurdles
*https://www.youtube.com/watch?v=e8vr4qhSd3k
+
10 min assault bike @ 50%
8 min assault bike @ 60%
6 min assault bike @ 70%
4 min assault bike @ 80%
2 min assault bike @ 85%

PM: Oly, complex + DOHDL + Gym complex or Push/Pull muscle endurance + Grinder
A. Power clean
Build to a max in 8 min

B. 8 min AMRAP:
Power cleans @ 90% of A

C. 5 rounds:
5 rope climbs (15’)
7 deadlifts (275/175)
9 wall balls (30 to 10’/20 to 9’)
11 assault bike calories
+
(Rest as needed)
+
Accumulate 2 min/side single-leg wall sit at parallel

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