17.06.09 - South Loop Strength & Conditioning

17.06.09

AM:
5 sets:
400m run @ 75%
200m run @ 85%
400m run @ 50%
-Rest 2 min
*Roll on and off between paces.

PM:
A. E90s for 6 sets:
1st: 4 power cleans from blocks below-the-knee
2nd: 2 power cleans from blocks below-the-knee
*Waveload. Prioritize speed over weight lifted.

B. Double overhand deadlift, no hook grip – 2” riser
3×8; Building; Rest 2 min
*Reset each rep.

C1. Rear-foot elevated split squat, right
3×6; 20×0 tempo; Rest 15s
C2. DB step-ups to 20”, right
3×12; Rest 15s
C3. Seated single-leg raise, right
3×25; 1010 tempo; Rest 2-3 min

D1. Rear-foot elevated split squat, left
3×6; 20×0 tempo; Rest 15s
D2. DB step-ups to 20”, left
3×12; Rest 15s
D3. Seated single-leg raise, left
3×25; 1010 tempo; Rest 2-3 min

E. 4 rounds:
10 glute-ham raises @ 31×0 tempo
-Rest 30s
10 body saws on rings
*https://www.youtube.com/watch?v=U-jYC1q8mWo
-Rest 30s
1 min Swiss ball hamstring curls @ 2020 tempo
-Rest 2 min

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