17.06.19 - South Loop Strength & Conditioning

17.06.19

AM:
3 sets:
12s assault bike @ 90+%
2:18 assault bike @ 50%
*Increase pace per round on assault bike.
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(Rest 5 min)
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3 sets:
14s assault bike @ 90+%
2:16 assault bike @ 50%
*Increase pace per round on assault bike.
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(Rest 5 min)
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3 sets:
16s assault bike @ 90+%
2:14 assault bike @ 50%
*Increase pace per round on assault bike.

PM:
A. Split jerk
2,2,2,1,1; Rest 90s
*Reset each rep. No heavier than 85% on doubles and 90% on singles.

B1. Pendlay rows
4,3,2,; 40×0 tempo; Rest 60s
B2. Close-grip bench press
4,3,2; 40×0 tempo; Rest 60s

C1. Strict weighted ring dips – lockout into external rotation up top 3×3.3; 20×0 tempo; Rest 15s
*Come down and rest b/w sets of 3
C2. DB incline bench press
3×10; 20×0 tempo; Rest 15s
C3. DB bench press
3×25; 1010 tempo; Rest 2-3 min

D1. Double KB bent over rows – KBs go all the way to the ground
3×6; 20×0 tempo; Rest 15s
D2. Pendlay rows
3×12; 20×0 tempo; Rest 15s
D3. Banded face pulls
3×30; 1010 tempo; Rest 2-3 min

E. E20s for 5 min:
1 clean pull
*Start moderate and build per minute.
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(Rest 2-3 min)
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E20s for 5 min:
1 power clean
*Start moderate and build per minute.
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(Rest 2-3 min)
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E20s for 5 min:
1 squat clean
*Start moderate and build per minute.

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