16.12.27 - South Loop Strength & Conditioning

16.12.27

3 rounds:
200m row @ 75%
50′ broad jumps
1000’ shuttle running (50’ increments) – high effort
50′ walking lunges
300’ sled drag – heavy
30 jump squats
300’ reverse sled drag – heavy
-Rest as needed
+
(Rest as needed)
+
10 min skill practice:
Legless rope climbs, peg board, strict muscle-ups

PM: Push/Pull, int + Push/Pull, vol + Gym battery + Core
A1. Strict weighted ring pull-ups
5×4-6; 40×0 tempo; Rest 60s
A2. Ring push-ups w/ weight vest
5x30s; 2020 tempo; Rest 60s

B. 7 min AMRAP:
10 power snatches (75/55)
3 ring muscle-ups
+
(Rest 5-10 min)
+
5 rounds:
11 deadlifts (225/155)
11 wall balls (20 to 10’/14 to 10’)
11 row calories
11 handstand push-ups

C. EMOTM 16:
1st: 10 barbell hip thrusts – moderate
2nd: 20s/side single-arm FLR on rings
3rd: 45s suitcase carry, right – tough
4th: 45s suitcase carry, left – tough

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