16.11.11 - South Loop Strength & Conditioning

16.11.11

A. EMOTM 7:
3 touch-and-go muscle snatches

B. Snatch pull + Snatch high pull + Snatch panda pull
5x(1+1+1); Building; Rest 90s
*Reset between reps.
**Use straps.

C. E15s for 5 min:
1 snatch pull – tough but fast

D. EMOTM 10:
1 reverse shot toss/medicine ball throw – explosive
*https://www.youtube.com/watch?v=QVKix69FYlI

E. 5 min assault bike @ 85%
5 min assault bike @ 50%
+
(Rest 5 min)
+
40-30-20-10:
Row calories – damper @ 1
DB snatch, alternating (60/40)
+
(Rest 5 min)
+
5 min assault bike @ 50%
5 min assault bike @ 85%

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