17.05.13 - South Loop Strength & Conditioning

17.05.13

AM:
1 min sled push @ high effort (light/high turnover)
1 min assault bike @ 90+%
30s sled push @ high effort (light/high turnover)
+
(Rest 10 min)
+
1 min sled push @ high effort (light/high turnover)
1 min ski erg @ 90+%
30s sled push @ high effort (light/high turnover)
+
(Rest 10 min)
+
1 min sled push @ high effort (light/high turnover)
1 min row @ 90+%
30s sled push @ high effort (light/high turnover)

PM:
A. Tall snatch
5×3; Rest 60s
*Keep load moderate and nail positions.
**Keep lats active.

B. Tall clean
5×3; Rest 60s
*Keep load moderate and nails positions.
**Keep lats active.

C. Box jump from standing
5×1; Rest as needed
*No step-in.

D. For time:
3 peg board ascents
24 row calories
16 assault bike calories
8 DB squat snatches (100/70)
*6 min cap.
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(Rest 5 min)
+
20 min @ 50-75%:
5 min jog
5 min assault bike
5 min ski erg
5 min jog

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