16.09.24 - South Loop Strength & Conditioning

16.09.24

PM: Sn DL + Clean DL + Power clean, battery + Loaded carry + Core/Unilateral

AM:
3 sets:
200m run @ 85%
600m run @ 50%
+
(Rest 5 min)
+
3 sets:
200m run @ 85%
600m run @ 50%
*Consistent, moderately tough pacing on 200m.

PM:
10 min @ 85%:
20 assault bike calories
50 double-unders
-Rest 5-10 min
10 min @ 85%:
500m row
15 burpees over-the-erg
-Rest 5-10 min
10 min @ 85%:
20 assault bike calories
100’ farmer’s walk (70/hand – 55/hand)
+
(Rest as needed)
+
20 min @ 70%:
3 strict toes-to-bar
6 shrimp squats, alternating
9 ball slams, moderate
12 row calories
+
Accumulate 100s hollow hold – consistent fractioning
*Back flat on ground, ribcage down.

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