17.05.06 - South Loop Strength & Conditioning

17.05.06

AM:
For time:
250m ski erg
+
(Rest 10 min)
+
For time:
250m row
+
(Rest 10 min)
+
For time:
1000m assault bike

PM:
A. EMOTM 15:
Mins 1-5: No hook no touch squat snatch x2
Mins 6-10: No hook squat snatch x2
*Focus on pulling under. Change weight per set as necessary.

B. Jerk recovery
5×1; Heavy; Build as able; Rest 60-90s

C. Step-in box jump
5×1; Rest as needed

D. For time:
7 thrusters (185/135)
7 rope climbs
5 thrusters (225/155)
5 rope climbs
3 thrusters (265/175)
3 rope climbs
*Set up three bars. Run to finish.
+
(Rest 5 min)
+
3 min assault bike @ 50%
1 min assault bike @ 75%
1 min assault bike @ 80%
3 min assault bike @ 50%
1 min assault bike @ 80%
1 min assault bike @ 85%
3 min assault bike @ 50%
1 min assault bike @ 85%
1 min assault bike @ 90%
3 min assault bike @ 50%
1 min assault bike @ 90%
1 min assault bike @ 90+%
*Roll on and off between paces. Start conservatively.

(Visited 32 times, 1 visits today)

Leave a Reply

Your email address will not be published.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