17.05.09 - South Loop Strength & Conditioning

17.05.09

AM:
2 min assault bike @ 50%
1 min assault bike @ 75%
30s assault bike @ 85%
30s assault bike @ 75%
-Rest 1 min
90s assault bike @ 50%
1 min assault bike @ 75%
30s assault bike @ 85%
30s assault bike @ 75%
-Rest 1 min
1 min assault bike @ 50%
1 min assault bike @ 75%
30s assault bike @ 85%
30s assault bike @ 75%
-Rest 1 min
30s assault bike @ 50%
1 min assault bike @ 75%
30s assault bike @ 85%
30s assault bike @ 75%
-Rest 5 min
x2
*Roll on and off between paces.

PM:
A. Split jerk
Build to a max in 10 min

B. E90s for 6 sets:
Squat clean + Below-the-knee squat clean + Above-the-knee squat clean
*Build to a max for today.

C1. Pressing snatch balance
5×1; Moderate load; Rest 60-90s
C2. Snatch balance
5×1; Building; Rest 2 min
*Start moderate and build per set. Keep pressing snatch balance light and change loads between movements.

D. Snatch pull w/ pause just off the floor + above-the-knee – 2” deficit
5×1; Building; Rest 90s

E. 9 squat snatches (185/135)
9 burpee box jumps (30″/24”)
7 squat snatches (205/145)
7 burpee box jumps (36″/30”)
5 squat snatches (225/155)
5 burpee box jumps (40″/36”)
+
(Rest as needed)
+
5 rounds:
10 DB power cleans (75/hand – 50/hand)
25’ DB front rack walking lunges (75/hand – 50/hand)
10 DB snatches, alternating (75/50)
25’ DB front rack walking lunges (75/hand – 50/hand)

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