16.10.12 - South Loop Strength & Conditioning

16.10.12

Fitness
A. Close grip bench press-
3×7, tough, R 2 mins
*RPE 7

B. Every 2 minutes for 6 sets:
3 Tough power clean & push jerk
4-6 Tough false grip ring rows

C. Every 2 minutes for 6 sets:
100′ sled pull (heavy)
Hold plank for the remainder of 1min

Performance
A. Close grip bench press-
3×7, 63%, R 2min
*RPE 6-7

B. Every 2 minutes for 6 sets:
4 Tough TNG power clean & push jerk
2-4 Bar muscle-ups

C. Every 2 minutes for 6 sets:
100′ sled pull (heavy)
Hold plank on medball for the remainder of 1min

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