17.04.11 - South Loop Strength & Conditioning

17.04.11

AM:
8 min assault bike @ 75%
-Rest 2 min
2 min assault bike @ 85%
-Rest 1 min
7 min assault bike @ 75%
-Rest 2 min
3 min assault bike @ 85%
-Rest 1 min
6 min assault bike @ 75%
-Rest 2 min
4 min assault bike @ 85%

PM:
A. E2min for 4 attempts:
1 split jerk + 1 squat clean
*Take jerk from the rack. Then drop the bar and do a squat clean.

B. EMOTM 5:
2 behind-the-neck push presses
+
(Rest 3 min)
+
EMOTM 5:
2 behind-the-neck push jerks

C. Clean pull – 2” deficit
4×3; Building; Rest 90s
*Use straps. Reset each rep.

D1. Deadlift
3×8; Touch-and-go; Tough; Rest 30s
D2. Russian KB swings
3x30s AMRAP @ 88/70; Rest 30s
D3. Snatch grip RDL – no hook grip
3x60s ARMAP @ 95/65; Rest 2-4 min

E. EMOTM 15:
1st: 30s double-unders w/ Zeus rope
2nd: 30s ski erg @ high effort
3rd: 30s weighted pistols, alternating (55/35 KB)

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