17.04.05 - South Loop Strength & Conditioning

17.04.05

AM:
400m run @ 80%
1 min roll-off/roll-on
300m run @ 80%
30s roll-off/roll-on
300m run @ 85%
+
(Rest 3 min)
+
400m run @ 80%
1 min roll-off/roll-on
200m run @ 80%
30s roll-off/roll-on
200m run @ 80%
30s roll-off/roll-on
200m run @ 85%
+
(Rest 3 min)
+
400m run @ 80%
1 min roll-off/roll-on
100m run @ 80%
30s roll-off/roll-on
100m run @ 80%
30s roll-off/roll-on
100m run @ 80%
30s roll-off/roll-on
100m run @ 85%

PM:
A1. Strict weighted supinated chin-up
Build quickly to a tough 3 for today
A2. Strict weighted ring dip
Build quickly to a tough 3 for today

B1. Strict weighted pronated pull-up
Build quickly to a tough 3 for today
B2. Strict weighted bar dip
Build quickly to a tough 3 for today

C. 15 min assault bike @ 75%
*E2:30 get off and do 1-3 strict ring muscle-ups
+
(Rest 5 min)
+
15 min row @ 75%
*E2:30 get off and do 3-5 kipping handstand push-ups to tough deficit on parallettes

D. 3 sets:
4 strict toes-through-rings
8 kipping toes-to-bar
12 GHD sit-ups
30s/side side plank
-Rest 1-2 min

(Visited 28 times, 1 visits today)

Leave a Reply

Your email address will not be published.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