19.1.23 – South Loop Strength & Conditioning

19.1.23

FITNESS
For time:
75 assault bike/row calories
40 KB deadlifts
30 Russian KB swings
50 assault bike/row calories
30 KB deadlifts
20 Russian KB swings
25 assault bike/row calories
20 KB deadlifts
10 Russian KB swings
Training notes:
•This is a long test of aerobic power – shoot to ride your threshold the entire time
•Choose a KB weight that is moderate.
KB deadlift
•30 minute cap
Record time

PERFORMANCE
For time:
75 assault bike/row calories
40/side suitcase deadlifts (53/35)
30/side single-arm KB snatches (53/35)
50 assault bike/row calories
30/side suitcase deadlifts (53/35)
20/side single-arm KB snatches (53/35)
25 assault bike/row calories
20/side suitcase deadlifts (53/35)
10/side single-arm KB snatches (53/35)
Training notes:
•This is a long test of aerobic power – shoot to ride your threshold the entire time
•Choose a weight that lets you do deadlifts and snatches without significant compensation.
•30 minute cap
Record time


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