16.12.01 - South Loop Strength & Conditioning


A. E90s for 7 sets:
Squat snatch + Overhead squat + Squat snatch
*Drop bar after overhead squat.
**Start moderate and build per set.

B. Squat clean thruster + Front squat + Split jerk
Build to a max of the complex for today in 10 min, then do 2x(1+1+1) @ 80-85% of today’s tough set

C. Double overhand deadlift, no hook grip
3,2,1,3,2,1; 11×1 tempo; Rest 90s

D. Strict chest-to-bar pull-ups + Kipping chest-to-bar pull-ups + Bar muscle-up
3-5x(1-3+5+1-2); Rest as needed

E. E90s for 8 sets:
1st: Wall climb x2 + Strict wall-facing handstand push-ups x3
2nd: 3 touch-and-go push jerks – tough but fast

F. 10 min AMRAP:
5 ring muscle-ups
10 pistols, alternating
15 box jumps, step down (24/20)

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