17.10.13 - South Loop Strength & Conditioning

17.10.13

Fitness

A. E2min for 5 sets:
5 close-grip bench presses @ 20×0 tempo
*Start moderate and build per set.
B. E2min for 5 sets:
5 Pendlay rows @ 21×0 tempo
*Start moderate and build per set.
**Bar pauses on the ground. Not touch-and-go.
C. 7 min AMRAP:
10 DB thrusters
10 row calories w/ damper @ 10

Performance

A. Strict weighted ring dip
Build to a tough set of 3 for today in 10 min @ 30×0 tempo
B. Pendlay row
Build to a tough set of 3 for today in 10 min @ 31×0 tempo
*Bar pauses on the ground. Not touch-and-go.
C. For time:
21 chest-to-bar pull-ups
9 thrusters (95/65)
15 chest-to-bar pull-ups
15 thrusters (95/65)
9 chest-to-bar pull-ups
21 thrusters (95/65)
*7 min cap.

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