16.12.19 - South Loop Strength & Conditioning

16.12.19

600m row @ 75%
300m row @ 50%
600m row @ 75%
-Rest 3 min
100m row @ 90%
300m row @ 50%
100m row @ 90%
300m row @ 50%
100m row @ 90%
300m row @ 50%
-Rest 1 min
x3

PM: Oly, int + BSq, pause + Lower muscle endurance + Grinder
A. EMOTM 10:
1st: Power snatch + Above-the-knee power snatch
2nd: Squat snatch + Above-the-knee squat snatch
*Set up two separate bars. Hang onto the bar between reps.

B. EMOTM 10:
Mins 1-5: Jerk dip x2 + Push jerk
Mins 6-10: Jerk dip x2 + Split jerk
*Increase weight for split jerks.

C. One and a quarter front squat
3,3,3,2,2,1; Building; Rest 90s

D. E45s for 3 rounds:
1st: 30s pistols, alternating
2nd: 30s jumping split lunges
3rd: 30s overhead plate sit-ups
4th: 30s hollow hold

E. E45s for 3 rounds:
1st: 30s banded good mornings
2nd: 30s single-leg single-arm DB RDLs, right
3rd: 30s single-leg single-arm DB RDLs, left
4th: 30s rowing

F. 10 min AMRAP:
5 squat cleans (275/175)
10 bar-facing burpees
15 row calories

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