18.02.09 - South Loop Strength & Conditioning

18.02.09

Fitness
A1. Strict press
4×2; Across; Rest 1 min
A2. Supinated bent over rows
4×2 Across; Rest 1 min
*Heavier than last time.

B. 2 sets—
1 min D-ball bear hug hold (heavy)
1 min ball slams (tough)
1 min reverse lunges, alternating
-Rest 2 min
+
(Into)
+
2 sets—
2 min bike/row
1 min DB step-ups, alternating
-Rest 2 min

Performance
A1. Push press
3,1,2,1; Waveload; Rest 1 min
A2. Strict supinated weighted pull-up
3,1,2,1; Waveload; Rest 1 min

B. 2 sets:
1 min assault bike/row @ 97%
2 min assault bike/row @ 50%
-Rest 2 min
+
(Into)
+
7 min AMRAP @ 85%:
20 double-unders
7 power snatches (75/55)

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