18.03.15 - South Loop Strength & Conditioning

18.03.15

Fitness
A. E45s for 9 min:
1 power clean – 1s pause in receiving position

B. 5 rounds:
10 DB shoulder-to-overhead
7 bike/row calories
10 DB hang power cleans
7 bike/row calories
10 burpees, no push-up
7 bike/row calories
*15 min cap.

C. 8 min:
30s crab plank
30s single-leg calf raises, right – hold plantarflexion for 1-3s each rep
30s crab plank
30s single-leg calf raises, left – hold plantarflexion for 1-3s each rep

Performance
A. E45s for 9 min:
1 squat clean
*Start moderate and increase weight every 4 sets.

B. 5 rounds:
15 bike/row calories
12 deadlifts (135/95)
9 hang power cleans (135/95)
6 shoulder-to-overhead (135/95)
*15 min cap.

C. 8 min:
30s crab plank
30s single-leg calf raises, right – hold plantarflexion for 1-3s each rep
30s crab plank
30s single-leg calf raises, left – hold plantarflexion for 1-3s each rep

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