18.06.14 - South Loop Strength & Conditioning

18.06.14

FITNESS
For time:
1200m run
30 Russian KB swings
30 ball slams
30 DB shoulder-to-overhead
30 box jumps, step down
800m run
20 Russian KB swings
20 ball slams
20 DB shoulder-to-overhead
20 box jumps, step down
*25 minute cap.

Training notes:
-Barbell weight should be moderate.
-Have a plan for fractioning reps before starting – but be willing to be flexible and adjust on the fly.

Record total time.

PERFORMANCE
For time:
1200m run
30 power cleans (95/65)
30 toes-to-bar
30 shoulder-to-overhead (95/65)
30 box jumps, step down (24”/20”)
800m run
20 power cleans (95/65)
20 toes-to-bar
20 shoulder-to-overhead (95/65)
20 box jumps, step down (24”/20”)
*25 minute cap.

Training notes:
-Barbell weight should be moderate.
-Have a plan for fractioning reps before starting – but be willing to be flexible and adjust on the fly.

Record total time.

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