17.11.07 - South Loop Strength & Conditioning

17.11.07

Fitness

A. EMOTM 8:
1st: 3 Pendlay rows @ 21×0 tempo
2nd: 3 strict presses @ 21×0 tempo
*Heavier than last time.
-Into
EMOTM 8:
1st: 45s DB reverse curls
2nd: 45s supine DB tricep extensions

B. E2min for 16 min:
1st: 45s double KB front rack wall sit (tough)
2nd: 45s Renegade rows (tough)
*Assault bike or row @ 75% during rest periods.

Performance

A. EMOTM 8:
1st: 5 supinated bent over barbell rows @ 30×0 tempo
2nd: 5 strict weighted ring dips
-Into
EMOTM 8:
1st: 45s DB reverse curls
2nd: 45s supine DB tricep extensions

B. E2min for 16 min:
1st: 1 wall climb + 2-4 strict wall-facing handstand push-ups
2nd: 1-2 legless rope climbs
*Assault bike or row @ 75% during rest periods.

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