17.01.16 - South Loop Strength & Conditioning

17.01.16

3 sets:
300m row @ 80%
100m roll-on/roll-off
300m row @ 85%
100m roll-on/roll-off
300m row @ 90%
100m roll-off
-Rest 1 min

PM: Oly, int + BSq, pause + Lower muscle endurance + Grinder
A. E30s for 5 min:
1st: 1 power snatch
2nd: 1 squat snatch
*Same load for both movements.
+
(Rest 2-3 min)
+
EMOTM 10:
1st: 1 power snatch
2nd: 1 squat snatch
*Same load for both movements.

B. Squat clean + Split jerk x2
Build to a tough double of the complex for today in 10 min

C. For time:
7 squat cleans (315/205)
50 double-unders
25 toes-to-bar
9 squat cleans (275/175)
50 double-unders
25 toes-to-bar
11 squat cleans (225/145)
50 double-unders
25 toes-to-bar
13 squat cleans (185/115)
50 double-unders
25 toes-to-bar
15 squat cleans (135/95)
50 double-unders
25 toes-to-bar

(Visited 29 times, 1 visits today)

Leave a Reply

Your email address will not be published. Required fields are marked *