17.07.28 - South Loop Strength & Conditioning

17.07.28

AM:
200m run @ gradually escalating pace
-Rest 1 min
400m run @ gradually escalating pace
-Rest 1 min
600m run @ gradually escalating pace
-Rest 1 min
800m run @ gradually escalating pace
-Rest 1 min
1000m run @ gradually escalating pace

PM:
A. E2min for 4 sets:
Squat clean + Front squat + Split jerk + Front squat + Split jerk

B. Double overhand deadlift, no hook grip
Build to a max for today in 10 min

C. 3 sets:
6 min row @ 85%
-Rest/walk 2 min
+
(Rest as needed)
+
20 min @ 80%:
100’ suitcase carry, right (88/70)
100’ bear crawl
100’ suitcase carry, left (88/70)
50’ handstand walk
1 mile assault bike

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