Todd 28

SLSC Blog

A. Front squat
5x5; 20x1 tempo; Across; Rest 2-3 min
*Keep RPE no higher than 8/10. Shoot for heavier than last week.

B1. Press
5x3; 20x0 tempo; Building; Rest 90s
B2. Strict supinated weighted chin-up
5x3; 20x0 tempo; Building; Rest 90s

C. 3 sets @ 90%:
100 double-unders
10 burpee muscle-ups
100 double-unders
1 mile airdyne
Rest 5 min

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Fitness
A. DB Press- 4x4, 20x0, Rest 90s

B. KB Front Rack Split Squat- 4x4-6/Leg, Rest 90s

C. 5 sets @ 97%-
200M Run
Rest 3:00 Minutes

Performance
A. Press- 4x3 @ 75%, Rest 90s

B. KB Front Rack Split Squat- 4x4-6/Leg, Rest 90s

C. 5 sets @ 97%-
200M Run
Rest 3:00 Minutes

"Sex education in Europe turns to urging more births" from The New York Times

A. Accumulate 200’ handstand walking - not for time

B. 10 min practice:
Back uprise and front uprise practice

C. EMOTM 10:
3 sumo deadlifts @ 70% w/ band resistance
*Reset each rep - not touch-and-go

D. EMOTM 10-16:
1st min: 1 muscle-up + 3 ring dips
2nd min: 5-7 tough ring rows

E. 20 min:
1 min row @ 70%
1 min row @ 50%

"The word you should never use to describe food" from EatClean

Fitness
A. EMOTM 8- 60% of Max
Clean Shrug + Power Clean +Hang Power Clean

B. Power Clean & Push Jerk-
3x1.1 @ 65%
2x1.1 @ 70%

C. Half Turkish Get-Ups-3x3/side, (Shoe) Rest 45s

D. KB Half Kneeling to Stand- 3x6/Side, Rest 45s

Performance
A. EMOTM 8- 60% of Max
Clean Shrug + Power Clean +Hang Power Clean

B. Squat Clean & Jerk-
3x1.1 @ 65%
2x1.1 @ 70%

C. Half Turkish Get-Ups-3x3/side, (Shoe) Rest 45s

D. KB Half Kneeling to Stand- 3x6/Side, Rest 45s

"The word you should never use to describe food" from EatClean

Happy holiday!

Fitness
A. Front Squat- 4x4, 20x0, Rest 90s

B1. Ring Push Ups- 3xAMRAP (-2), Rest 60s
+
B2. Pull Ups- 3x5, Rest 60s
*Have fitness track use bands for tough sets of 5

C. 3 Rounds:
15 Wall Balls
12 Russian KB Swings
9 Burpees

Performance
A. Front Squat- 4x3 @ 75%, Rest 90s

B1. Strict Dips- 3xAMRAP (-2), Rest 60s
+
B2. Strict Pull Ups- 3xAMRAP (-2), Rest 60s

C. 3 Rounds:
15 Wall Balls (20/14)
12 KB Swings (53/35)
9 Burpees to 6” Target

"Placebo-powered turbo sprints" from SuppVersity

A. Back squat
Build to a tough 4 for today

B. Push press
3,2,1,3,2,1; 30x1 tempo; Rest 2-3 min

C. For time:
10 squat snatches @ 50%
10 squat snatches @ 60%
10 squat snatches @ 70%
*Use one barbell.

D. 8 sets @ 90%:
1 mile airdyne
Rest 90s
*Consistent split times per set.

"Placebo-powered turbo sprints" from SuppVersity

Open Gym 10am-1pm

Yoga 9am-10am

Oly Lifting 10am-11am

Fitness
400M Run
50 Box Jumps
400M Run
40 Burpees
400M Run
30 Wall Balls
400M Run
20 DB Thrusters
400M Run
10 Ring Rows, Tough

Performance
For time- (One person working at a time)
400M Run
50 Box Jumps (24/20)
400M Run
40 Burpees
400M Run
30 Wall Balls (20/14)
400M Run
20 KB Clean & Jerk (53/35/Hand)
400M Run
10 Strict Pull Ups

A. EMOTM 10:
1.1.1 reverse shot toss

B. Muscle snatch
3-2-1-3-2-1; Building; Rest 90-120s
*Not touch-and-go. Second wave heavier than the first.

C. 5 sets:
100’ double KB overhead carry - tough
500m row @ 85%
Rest 90s

D. 30 min @ 90%
30s on/30s off:
Side plank, right
Side plank, left
Double-unders
Burpees over-the-erg
Rowing

Fitness
A. Deadlift- Build to Heavy 3 in 15 Minutes

B. Rowing Helen-
3 Rounds:
500M Row
21 KB Swings
12 Ring Rows

Performance
A. Deadlift- Build to Max in 15 Minutes

B. Rowing Helen-
3 Rounds:
500M Row
21 KB Swings (53/35)
12 Pull Ups

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