17.09.29 - South Loop Strength & Conditioning

17.09.29

Fitness
A. E2min for 6 sets:
1st: 5 deadlifts @ 31×1 tempo
2nd: 4 deadlifts @ 31×1 tempo
3rd: 3 deadlifts @ 31×1 tempo
*Build per set. Reset each rep.

B. 5 min AMRAP @ high effort:
7 manmakers
21 air squats
+
(Rest 5 min)
+
12 min AMRAP @ 80%:
500m row
10 burpees over-the-erg
100’/arm suitcase carry

Performance
A. Deadlift
Build to a tough set of 2.2 in 12 minutes
*No misses.
**Two sets of two touch-and-go reps with ~10s rest between sets.

B. 5 min AMRAP @ high effort:
5 chest-to-bar pull-ups
10 push-ups, hand-release
15 air squats
+
(Rest 5 min)
+
12 min AMRAP @ 80%:
500m row
10 burpees over-the-erg
100’/arm KB suitcase carry (70/55)

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