17.07.10 - South Loop Strength & Conditioning

17.07.10

AM:
3 sets:
10s assault bike @ 95+%
-Rest 1 min
6 D-ball over shoulder (150/100)
-Rest 2 min
+
(Rest 5-10 min)
+
3 sets:
10s assault bike @ 95+%
-Rest 1 min
50’ prowler push, low handles (heavy)
-Rest 2 min

PM:
A. Split jerk w/ 1s pause in receiving position
2,1,2,1,2,1; Rest 90s
*Reset each rep.
**Top single not maximal

B. E30s for 10 min:
1st: 1 Pendlay row (tough)
2nd: 1 strict press (tough)

C1. Strict weighted ring dips – external rotation on lock out
4×2; 20×0 tempo; Rest 30s
C2. Support on rings in external rotation
34xAMSAP (-5); Rest 30s
C3. Single-arm FLR on rings
4×15-30s/arm; Rest 2-3 min

D1. Strict weighted ring pull-ups
3×5; 20×0 tempo; Rest 15s
D2. Commando pull-ups
3×10; 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 power snatches (tough – no misses – not touch-and-go)
-Rest 2-3 min

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