16.12.21 - South Loop Strength & Conditioning

16.12.21

Fitness
A. Back Squat-
3×5, 20X1, Across, R90-120s
*Add 5lbs from last week

B. Ring kip instruction- 5 minutes
then…
3×5-7 Ring kips

C. 4 sets- 30s on/ 20s off @ 90%
Ball slams
DB man-makers, tough
jumping lunges
Side hops over bench

Performance
A. Back Squat-
3×5, 20X1, build, R90-120s
*start slightly heavier then last week

B. Ring kip instruction- 5 minutes
then…
4×3 ring kips into 1 muscle up

C. 4 sets- 30s on/ 20s off @ 90%
Toes-to-bar
DB man-makers, tough
DB jumping lunge, (same as man-maker)
Side hops over bench

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