17.04.22 - South Loop Strength & Conditioning

17.04.22

AM:
3 sets:
50’ sled push (fast/high turnover)
5s assault bike @ 100%
1:55 assault bike @ 50%
+
(Rest 3-5 min)
+
3 sets:
50’ sled push (fast/high turnover)
8s assault bike @ 100%
1:52 assault bike @ 50%
+
(Rest 3-5 min)
+
3 sets:
50’ sled push (fast/high turnover)
11s assault bike @ 100%
1:49 assault bike @ 50%

PM:
A. EMOTM 7:
No hook squat snatch + Below-the-knee no hook squat snatch
*Keep loads moderate. No misses. Focus on “pulling under.”

B. EMOTM 7:
Jerk balance x2 + Split jerk w/ 1s pause in receiving position

C. Depth jump
4×1.1.1; Rest as needed
*First rep highest, then reduce height per rep.

D. “Randy”
75 power snatches (75/55)
+
(Rest 5 min)
+
2 sets:
5 min assault bike @ 50%
3 min assault bike @ 75%
2 min assault bike @ 85%

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