16.11.07 - South Loop Strength & Conditioning

16.11.07

A. Back rack hold
3x20s, 2x10s; Very heavy; Rest 90-120s
*Shoot for heavier than 1RM back squat on 10s sets.

B. EMOTM 7:
3 muscle cleans – touch-and-go
*Start moderate and build per set.

C. EMOTM 7:
3 push presses – touch-and-go
*Start moderate and build per set.

D. 3 sets:
10 ring push-ups
15 push-ups, hand-release
20 hang muscle snatches (65/45)
-Rest 1 min
10 strict pull-ups
15 ring rows – tough
20 double DB bent over rows – moderate load
-Rest 2-3 min

E. EMOTM 5:
10-20s hollow hold
-Into
EMOTM 5:
20-30s hollow rocks

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