17.12.08 - South Loop Strength & Conditioning

17.12.08

Fitness

A. EMOTM 6:
1st: 6-8 DB Z press @ 20×0 tempo
2nd: 6-8/arm single-arm DB row @ 20×0 tempo
-Into
EMOTM 6:
1st: 30-45s banded tricep kickbacks @ 1111 tempo
2nd: 30-45s DB pull-overs @ 1111 tempo
B. EMOTM 16:
1st: 3-5 strict pull-up negatives @ 40A1 tempo
2nd: 3-5 strict bar dip negatives @ 41A0 tempo
3rd: 30s archer ring rows
4th: 30s scap push-ups

Performance

A. E2min for 6 sets:
3 strict presses + 3 strict supinated weighted chin-ups
*Start moderate and build per set. Last set heavy.
B. EMOTM 16:
1st: 1 strict ring muscle-up + 2 strict ring dips + 3 kipping ring muscle-ups
2nd: 3 bottoms-up half Turkish get-ups, right
3rd: 1-3 strict chest-to-bar pull-ups + 1-3 kipping bar muscle-ups
4th: 3 bottoms-up half Turkish get-ups, left

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