18.03.21 - South Loop Strength & Conditioning

18.03.21

Fitness
A. 10 min jump rope skill work
Training notes:
-Common flaws: “twirling” the rope with elbows straight using the shoulder rather than snapping through the elbow and wrist, allowing the hands to move behind the body, using a rope that’s too long or too short, spinning the rope as fast as possible rather than “feeling” the rhythm of the rope relative to your jump.

B. E90s for 6 sets:
Sets 1-2: 5 push-ups, hand-release + 20-30s/side KB/DB waiter’s hold
Sets 3-4: 5-10 strict hanging leg raises + 30-45s plank
Sets 5-6: 1 min reverse lunges off of 2” platform
Training notes:
-Scale push-ups by elevating hands (no hand-release then).
-Target 30s for waiter’s hold, but put the bell down early if you’re short on time in the interval or losing a good position.
-Raise legs as high as possible on strict hanging leg raise. Can bend knees as a scaled option.
+
E90s for 6 sets:
1st: 1 min step-ups, alternating
2nd: 1 min bear crawl
3rd: 1 min hang in ring row position
Training notes:
-Bend your knees on the bear crawl.
-Sets “rotate” – do one set of step-ups, then bear crawl, then hang, then repeat.
+
E90s for 6 sets:
Sets 1-2: 1 min wall balls
Sets 3-4: 1 min air squats
Sets 5-6: 1 min bear crawl
Training notes:
-Air squats should be “tough” after wall balls. Allow the level of fatigue from the wall balls to dictate pace on air squats.
-Sets rotate.

Performance
A. 10 min double-under skill work
Training notes:
-If you’re proficient with double-unders you can work on speeding up and slowing down your cycle time so you can control how fast you’re going. Or try a few backwards – that’s always fun. Or use one of the weighted ropes.

B. E90s for 6 sets:
Sets 1-2: 1 wall climb + 3 strict wall-facing handstand push-ups + 30s double DB overhead reverse lunges
Sets 3-4: 10-15 toes-to-bar + 30-45s plank
Sets 5-6: 10-20 pistols, alternating + 20-30 jumping switch lunges
Training notes:
-Sets of gymnastics movements should be unbroken. Scale by reducing the number of reps or the degree of difficulty of the movement.
-Sets are not “rotated” – sets 1 and 2 are the same movements, sets 3 and 4 are the same movements, etc.
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E90s for 6 sets w/ weight vest (20/14):
1st: 1 min step-ups, alternating (24”/20”)
2nd: 1 min bear crawl
3rd: 1 min hang from pull-up bar
Training notes:
-Only wear a weight vest if you can do these movements for one minute unbroken without a vest.
-Bend your knees on the bear crawl.
-Sets “rotate” – do one set of step-ups, then bear crawl, then hang, then repeat.
+
E90s for 6 sets:
1st: 1 min wall balls (30 to 10’/20 to 9’)
2nd: 1 min air squats
3rd: 1 min bear crawl
Training notes:
-Air squats should be “tough” after wall balls. Allow the level of fatigue from the wall balls to dictate pace on air squats.
-Sets rotate.

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