17.05.26 - South Loop Strength & Conditioning

17.05.26

AM:
10 min jog @ 50%
+
(Rest 3-5 min)
+
3 sets:
30s run @ 85%
60s run @ 75%
30s run @ 90%
60s run @ 75%
30s run @ 90+%
60s run @ 75%
-Rest 90s
+
(Rest 3-5 min)
+
10 min jog @ 50%
*Do on Trueform if possible.

PM:
A1. Strict weighted chest-to-bar pull-up
Build quickly to a tough 2 for today
A2. Strict weighted ring dip @ 22×1 tempo
Build quickly to a tough 2 for today

B1. Pendlay row
3xAMRAP (-2) @ 175/115#; 20×0 tempo; Rest 60s
B2. Strict ring dips
3xAMRAP (-2); 20×0 tempo; Rest 2-3 min

C. 15 min assault bike @ 75%
*E2:30 get off and do 1-2 legless rope climbs
+
(Rest 5 min)
+
15 min row @ 75%
*E2:30 get off and do 7 ring push-ups + 3-5 strict ring dips

D. 21-18-15-12-9-6-3:
Row calories
GHD sit-ups
Push press (95/65)

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