18.01.11 - South Loop Strength & Conditioning

18.01.11

Fitness

EMOTM 8:
1st: 20-30s hang from pull-up bar
2nd: 30-45s wall sit at parallel
+
(Rest 2 min)
+
20 min:
30s DB front squats (unbroken for 30s)
-Rest 30s
30s DB suitcase hold, right (heavy)
-Rest 30s
30s DB shoulder-to-overhead (unbroken for 30s)
-Rest 30s
30s DB suitcase hold, left (heavy)
-Rest 30s
+
(Rest 2 min)
+
EMOTM 8:
1st: 30-45s kneeling goblet hip extensions
2nd: 30-45s plank

Performance

EMOTM 8:
1st: 30-45s hang from pull-up bar – switch grip from pronated to supinated throughout
2nd: 30-45s wall sit at parallel
+
(Rest 2 min)
+
20 min:
30s thrusters (75/55)
-Rest 30s
30s DB suitcase hold, right (heavy)
-Rest 30s
30s power snatches (75/55)
-Rest 30s
30s DB suitcase hold, left (heavy)
-Rest 30s
+
(Rest 2 min)
+
EMOTM 8:
1st: 30-45s kneeling goblet hip extensions
2nd: 30-45s anti-rotational front plank – slowly switch arms throughout

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