19.07.18 – South Loop Strength & Conditioning

19.07.18


FITNESS
A. E2min for 10 min:
Squat clean + Front squat + Thruster

Training notes:
•Start moderate and build as able. No misses.

Record weight.

B. 5 sets:
1 min assault bike/row @ high effort
1 min renegade rows (tough) in unbroken sets of 3.
-Rest 1 min

Training notes:
•Pace intelligently.
•Renegade rows should be done at a challenging weight.

Record time.

PERFORMANCE
A. E2min for 10 min:
Squat clean + Front squat + Thruster

Training notes:
•Start moderate and build as able. No misses.

Record weight.

B. 5 sets:
1 min assault bike/row @ high effort
1 min chest-to-bar pull-ups in unbroken sets of 5
-Rest 1 min

Training notes:
•Pace intelligently – avoid a large drop off in bike pace or pull-ups completed.

Record average pace and pull-ups completed per round.

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