17.04.29 - South Loop Strength & Conditioning

17.04.29

AM:
2 sets:
50’ sled push (fast/high turnover)
20s ski erg @ 95+%
1:40 ski erg @ 50%
+
(Rest 3-5 min)
+
2 sets:
50’ sled push (fast/high turnover)
25s ski erg @ 95+%
1:35 ski erg @ 50%
+
(Rest 3-5 min)
+
2 sets:
50’ sled push (fast/high turnover)
30s ski erg @ 95+%
1:30 ski erg @ 50%

PM:
A. EMOTM 7:
No hook, no touch squat snatch x2
*Reset each rep. Focus on “pulling under.”

B. Jerk recovery
5×2; Heavy; Build as able; Rest 90s

C. Long jump from seated on 12” box
5×1; Rest as needed

D. For time:
9-15-21 row calories
21-15-9 thrusters (115/80)
+
(Rest 5 min)
+
4 min assault bike @ 50%
1 min assault bike @ 75%
3 min assault bike @ 50%
2 min assault bike @75%
2 min assault bike @ 50%
3 min assault bike @ 75%
1 min assault bike @ 50%
4 min assault bike @ 75%

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