16.11.30 - South Loop Strength & Conditioning

16.11.30

4x20m A skips – https://www.youtube.com/watch?v=PcWsOM144xo
-Walk back to start
+
4x10m from push-up start – https://www.youtube.com/watch?v=JBaNFVQCzkk
-Walk back to start
+
4x10m from three point start – https://www.youtube.com/watch?v=oYaITgjAvME
-Walk back to start
+
(Rest as needed)
+
3 min run @ 75%
-Rest 60s
x4
+
(Into)
+
90s run @ 75%
-Rest 30s
+
(Into)
45s run @ 75%
-Rest 15s

PM: MAP, high %, high turnover
30 min of 30s on/30s off:
DB snatch, alternating (70/55)
Pistols
Double-unders
Deadlifts (135/95)
Assault bike
+
(Rest 10 min)
+
10 min @ 85%:
10 burpee box jumps (24/20)
20 KB swings (55/35)
10 row calories
+
(Rest 5-10 min)
+
10 min @ 85%:
10/arm single-arm DB cleans (55/35)
100’ bear crawl
4/arm Turkish get-ups (55/35)
+
(Rest 5-10 min)
+
(Rest 5-10 min)
+
EMOTM 12:
1st: 30s glute-bridge, right + 30s glute bridge, left
2nd: 45s upward-facing Chinese plank
3rd: 20-30s hollow hold

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