17.07.31 - South Loop Strength & Conditioning

17.07.31

AM:
3 sets:
10s assault bike @ 95+%
-Rest 30s
50’ burpee broad jumps
-Rest 30s
10s assault bike @ 95+%
-Rest 2-3 min
+
(Rest 5-10 min)
+
3 sets:
15s ski erg @ 95+%
-Rest 30s
6 lengths, 50’ shuttle run @ high effort
-Rest 30s
50’ prowler push, heavy/grinder
-Rest 2-3 min

PM:
A. Behind-the-neck split jerk
Build to a max for today in 10 min

B. EMOTM 5:
1 behind-the-neck split jerk @ 80-85% of A
*Should all be fast and clean reps.

C. 1 min AMRAP:
Strict weighted ring dips w/ external rotation on lockout
*Moderate load.
**Leave a few reps in the tank.
-Rest 2-3 min
1 min AMRAP:
Strict weighted ring dips w/ external rotation on lockout
*Easy-ish load.
**Leave a few reps in the tank.
-Rest 2-3 min
1 min AMRAP:
Strict ring dips w/ external rotation on lockout

D1. Pendlay rows
3×5; 30×0 tempo; Rest 1 min
D2. Double DB bent over rows
3×8-10; 30×0 tempo; Rest 2 min

E. 5 sets:
.5 miles assault bike @ 80%
10 squat cleans – reset each rep
-Rest 2 min
*Start squat cleans @ ~185/135. Increase weight per round and drop reps by two: 8 reps 2nd round, 6 reps 3rd round, 4 reps 4th round, 2 reps 5th round.

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