17.05.03 - South Loop Strength & Conditioning

17.05.03

AM:
10 min jog @ 50%
+
(Rest 3-5 min)
+
20 min jog @ 50%
*Every 2 min, push the pace for 15-30s. Play with it and go based upon feel.
+
(Rest 3-5 min)
+
10 min jog @ 50%
*Do middle part on Trueform if possible – warm-up jogs preferably not on Trueform.

PM:
A1. Strict weighted chest-to-bar pull-up
Build quickly to a tough single for today
A2. Strict weighted ring dip @ 22×1 tempo
Build quickly to a tough single for today

B. Increasing on the minute until failure
1st: 1 ring muscle-up + 1 strict ring dip
2nd: 1 ring muscle-up + 2 strict ring dips
3rd: 1 ring muscle-up + 3 strict ring dips

C. 30 min assault bike @ 75%:
*E2min get off and do:
Sets 1-5: 1-2 legless rope climbs
Sets 6-10: 3-6 strict handstand push-ups (3” deficit)
Sets 11-15: 50’ D-ball Zercher carry (heavy)

D. 3 rounds:
400m run
30 GHD sit-ups
20 wall balls (30 to 10’/20 to 10’)
10 burpee box jump overs (24″/20”)

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