19.12.16 – South Loop Strength & Conditioning
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19.12.16

FITNESS & PERFORMANCE
A. 10 minutes kipping skill work
Training notes:
•If you struggle on the kip, probably best to practice with toes-to-bar.
•If you are comfortable with kipping, practice really dialing in your kip. Different variations for toes-to-bar, pull-ups, muscle-ups, etc.
B. 3 rounds:
1 min DB devil press (50/hand – 35/hand)
1 min rowing
-Rest 2 min
1 min DB snatches, alternating (70/50)
1 min assault bike
-Rest 2 min
Training notes:
•Shoot for consistent splits per round.
•DB snatch weight should be a bit heavier than you would normally use.
Record reps completed on each interval.

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