16.11.07 - South Loop Strength & Conditioning

16.11.07

Fitness
A. Headstand progression instruction- 5 minutes
Then…
5-7 progressions with 3 second hold in each position

B1. Split squat w/ KBs in front rack
3×8-10/leg, 2010 tempo, R90s
+
B2. Russian KB swing
3×8-10, Heavy, R90s

C. 8 minute AMARP-
12-10-8-6-4
Alt DB Snatches, tough
Burpees
Goblet Squats, tough
*10 Minute cap

Performance
A. Headstand progression instruction- 5 minutes
Then…
5-7 progressions with 3 second hold in each position

B1. Rear-foot elevated split squat W/ KB in front rack
3×8-10/leg, 2010, R90s
+
B2. Clean grip RDL-
3×8-10, 2010, R90s
*Slight increase if possible

C 8 minute AMRAP-
10 Alt DB Snatches (70/50)
8 Ring Push Ups
6 Squat Cleans (135/95)

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