17.05.12 - South Loop Strength & Conditioning

17.05.12

AM:
30s run @ 80%
30s jog @ 50%
45s run @ 80%
45s jog @ 50%
1 min run @ 80%
1 min jog @ 50%
1:15 run @ 80%
1:15 jog @ 50%
-Rest 3-5 min
x4
*Roll on and off paces.
**TrueForm if possible.

PM:
A. Back squat
4×1; 40×1 tempo; Rest 2-3 min
*Build as able per set.

B. 10 min AMRAP:
10 toes-to-bar
20 pistols, alternating
30 row calories
40 double-unders w/ Zeus rope

C. For time:
8 power snatches (115/75)
7 overhead squats (115/75)
6 squat snatches (115/75)
3 rope climbs (15’)
3 legless rope climbs (15’)
6 power snatches (115/75)
5 overhead squats (115/75)
4 squat snatches (115/75)
2 rope climbs (15’)
2 legless rope climbs (15’)
4 power snatches (115/75)
3 overhead squats (115/75)
2 squat snatches (115/75)
1 rope climbs (15’)
1 legless rope climb (15’)

D. EMOTM 10:
Mins 1-5: 50’ prowler push (grinder)
Mins 6-10: 50’ reverse sled drag (grinder)

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