17.08.14 - South Loop Strength & Conditioning

17.08.14

A. Back squat
Build to a tough single for today in 10 min
*Go for it if it feels good.

B. E30s for 10 min:
1 snatch high pull
*Tough but keep good positions.

C. E30s for 10 min:
1st: 1-2 hang-to-inverted w/ straight arms
2nd: 1 box jump (tough)

D. 7s assault bike @ 100%
-Rest 30s
50’ burpee broad jumps
-Rest as needed
9s assault bike @ 97%
-Rest 30s
50’ burpee broad jumps
-Rest as needed
11s assault bike @ 97%
-Rest 30s
50’ burpee broad jumps
-Rest as needed
13s assault bike @ 97%
-Rest 30s
50’ burpee broad jumps

E1. Wall press dead bugs
4×30-45s; Rest 30s
E2. Seated leg raises
4×30-45s/side; Rest 2 min

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