18.04.04 - South Loop Strength & Conditioning

18.04.04

Fitness
A. 10 min kipping skill work
Training notes:
-Work on finding the kip without worrying about “pulling.” See how high you can get without bending your elbows.
-Many people have an easier time learning to kip in the “toes-to-bar” pattern rather than the “pull-up” pattern. Try working on that.

B. 10 min rowing skill work
Training notes:
-There’s a good chance you’re screwing up the sequencing as you return to the “catch” (aka the position where the handle is closest to the monitor). Let’s fix it.

C. For time:
1000m row
50 thrusters
30 DB hang cleans
Training notes:
-This is intended to be a fast, high turnover workout with few – if any – breaks. Doing heavily modified pull-ups or ring rows has nowhere near the same metabolic effect as 30 kipping pull-ups for someone who has the capacity to do those in one or two sets. The DB hang clean more accurately resembles the desired metabolic stimulus.

Performance
A. 10 min butterfly kip skill work
Training notes:
-Yup, same thing as last week. Believe it or not, you have to practice something more than once every 5 weeks to learn how to do it appropriately.

B. 10 min rowing skill work
Training notes:
-There’s a good chance you’re screwing up the sequencing as you return to the “catch” (aka the position where the handle is closest to the monitor). Let’s fix it.

C. “Jackie”
For time:
1000m row
50 thrusters (45)
30 pull-ups
Training notes:
-This is intended to be a fast, high turnover workout with few – if any – breaks.
-Target a row pace around 2k personal record pace.
-Cycle time on thrusters makes a big difference in this workout.
-Please please please do not drop empty barbells.

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