17.01.03 - South Loop Strength & Conditioning

17.01.03

3 sets:
300m row @ 90%
-Rest 2 min
250m row @ 90%
-rest 2 min
200m row @ 90%
-Rest 4 min
+
(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. Pendlay rows
3,2,1,3,2,1; 20×0 tempo; Waveload; Rest 1 min
A2. Press
3,2,1,3,2,1; 20×0 tempo; Waveload; Rest 1 min

B. 3 rounds @ 85%:
25 handstand push-ups
25 deadlifts (225/155)
25 row calories
25 wall balls (20 to 10’/14 to 9’)
-Rest 5 min

C. EMOTM 10:
1st: 30s front rack hold, right + 30s suitcase hold, right – tough weight
2nd: 30s front rack hold, left + 30s suitcase hold, left – tough weight
-Into
EMOTM 10:
1st: 20s single-arm ring rows, right + 20s single-arm ring rows, left
2nd: 20s single-arm DB bench press, right + 20s single-arm DB bench press, left

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