17.06.13 - South Loop Strength & Conditioning

17.06.13

AM:
5 sets:
200m row @ 85%
300m row @ 75%
200m row @ 85%
300m row @ 75%
-Rest 2 min
*Roll on and off between paces.

PM:
A. E10s for 5 min:
1 depth drop from 34″/26”

B. E20s for 5 min:
1 depth jump from 24″/20”
*Rebound and jump as high as you can.

C. Deadlift
3×7; Across; Rest 2 min
*Reset each rep. Tough, but keep good positions.

D. EMOTM 11:
2 back squats @ 68%
*Move fast.

E. 4 rounds:
10 banded glute-ham raises @ 30×0 tempo
-Rest 30s
10-12 body saws on rings
*https://www.youtube.com/watch?v=U-jYC1q8mWo
-Rest 30s
1 min wall sit w single KB goblet hold (tough)
-Rest 2 min

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