18.03.26 - South Loop Strength & Conditioning

18.03.26

Fitness
EMOTM 10:
1st: 20-40s double DB/KB front rack hold
2nd: 20-30s side-to-side stationary swing
Training notes:
-Front rack hold is longer than last week. If you were able to hold for the full 30s last week, see if you can do the same weight for the full 40s. If you were unable to hold for the full 30s, go down in weight this week.
Side-to-side stationary swing
+
(Rest 2 min)
+
20 min:
2:30 10 burpees + 10 DB curl and press
2:30 assault bike/row
Training notes:
-Curl and press should be moderately difficult.
-Do a two and a half minute AMRAP of 10 burpees and 10 DB curl and presses.
-Row or bike pace should be adjusted up or down based upon fatigue from other movements. Slow your pace down as necessary to recover between sets.

Performance
EMOTM 10:
1st: 7s barbell front rack hold (heavy)
2nd: 10-20s single-arm hang from pull-up bar with rotation
Training notes:
-Go heavier than last week (9 second hold) on front rack holds. Weight should be heavier than 1RM front squat.
Hang with rotation
-If rotation hurts, don’t do it. Be smart.
+
(Rest 2 min)
+
20 min:
2:30 DB manmakers
2:30 assault bike/row
-We did one minute of manmakers a few weeks ago. Remember how you felt during that piece, and choose a DB weight that will allow you to move consistently for the entire two minutes.
-Prioritize recovery on the bike/row. Pick up the pace if you are able, but don’t push so hard that it interferes with the 2:30 of manmakers.

Understanding how to control your pace in a conditioning piece is crucial to not just performing your best, but actually getting the appropriate training stimulus over time. – If you always kind of coast at 80-85% and never deliver intensity, you will be limited in your progress over time. If you push to the limit every day and every training session is a bloodbath of emotion and lactate that requires gallons of pre-workout, you will burn out. – By escalating the pace on each set of mixed pieces, you can learn to control your effort through regulating cycle time, fractioning sets intelligently, and adjusting transition times between movements. – 3 sets on 4 minute interval @ escalating pace per set: 20 ball slams (30/20) 10 burpee box jump overs (24”/20”) 10 ball slams (30/20) 5 burpee box jump overs (24”/20”) *First set at moderate pace. Last set fast. + 3 sets on a 4 minute interval @ escalating pace per set: 21/15 assault bike/row calories 15 DB thrusters (50/hand – 35/hand) 9/6 assault bike/row calories *First set of each at moderate pace. Last set fast.

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