19.3.15 – South Loop Strength & Conditioning
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19.3.15

FITNESS & PERFORMANCE
A.
EMOM 12:
1st: 20s row/assault bike @ gradually escalating pace – last 5s at near all out pace
2nd: 30s burpees, no push-up
3rd: 20s single-arm DB thrusters, right (move fast)
4th: 20s single-arm DB thrusters, left (move fast)

Training notes:
•The no push-up burpees should be an opportunity to recover a bit between the row/bike and the single-arm DB thrusters.
•DB thrusters should be at moderately tough/unbroken weight – but still safe.

B. E2min for 8 sets:
1st: 5 handstand push-ups + 15 box jumps, step down (24”/20”)
2nd: 5 chest-to-bar pull-ups + 20 jumping switch lunges

Training notes:
•16 minutes total
•Scale handstand push-ups and chest-to-bar pull-ups to a challenging upper body pushing and pulling movement.
Record time.

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