17.05.17 - South Loop Strength & Conditioning

17.05.17

AM:
EMOTM 5:
50’ sled push (grinder)
-Into
EMOTM 5:
50’ reverse sled drag w/ straps (grinder)
+
(Rest 5 min)
+
E2min for 10 min:
12s assault bike @ 100%
1:48 assault bike @ 50%
+
EMOTM 5:
50’ sled push (grinder)
-Into
EMOTM 5:
50’ reverse sled drag w/ straps (grinder)

PM:
A. E30s for 10 min:
1 close-grip bench press
*Tough but fast.

B1. DB flyes
4×8-10; 3030 tempo; Rest 30s
B2. DB reverse flyes
4×8-10; 3030 tempo; Rest 1 min

C. EMOTM 10:
1st: 30s handstand walk – kick down every 15’
2nd: 10 jump squats – jump high
-Into
EMOTM 10:
1st: 30s support on rings in external rotation
2nd: 2 legless rope climbs – only do two pulls and hook feet in

D. 10 min:
30s suitcase carry, right (70)
30s step-ups, right (24”)
30s suitcase carry, left (70)
30s step-ups, left (24”)

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