17.10.09 - South Loop Strength & Conditioning

17.10.09

Fitness

A. E2min for 5 sets:
5 strict presses
*Start moderate and build per set.
B. For time in teams of two – partners switch working as they wish —
3 miles assault bike
-Into
4 rounds:
10 DB power cleans
10 DB shoulder-to-overhead
10 burpees
-Into
2000m row
*25 min cap.

Performance

A. Seated DB press
Build to a 6RM at 40×0 tempo in 10 min
B. For time in teams of two – partners switch working as they wish —
2000m row
100 DB clean & jerks (50/hand – 35/hand)
3 miles assault bike
*25 min cap.
**Only one head of DBs needs to touch ground.

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