17.07.03 - South Loop Strength & Conditioning

17.07.03

AM:
3 sets:
11s assault bike @ 90+%
2:19 assault bike @ 50%
13s assault bike @ 90+%
2:17 assault bike @ 50%
15s assault bike @ 90+%
2:15 assault bike @ 50%
-Rest 3-5 min

PM:
A. Split jerk
4,3,2,1; Rest 90s
*Top single not maximal.
**Reset each rep.

B. EMOTM 10:
1st: 3 Pendlay rows
2nd: 3 close-grip bench presses
*Start moderate and build per set.

C1. Strict weighted ring dips – external rotation on lock out
3×3; 20×0 tempo; Rest 30s
C2. Support on rings in external rotation
3xAMSAP (-5); Rest 30s
C3. Single-arm FLR on rings
3×15-30s/arm; Rest 2-3 min

D1. Strict weighted ring pull-ups
3×6; 20×0 tempo; Rest 15s
D2. Chest-supported rows
3×12; 20×0 tempo; Rest 15s
D3. DB pull-overs
3×25; 20×0 tempo; Rest 2-3 min

E. 3 sets:
.5 miles assault bike @ 80%
5 squat clean thrusters (tough)
-Rest 2-3 min
*Reset each rep on squat clean.

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