18.04.10 - South Loop Strength & Conditioning

18.04.10

Fitness
A. Deadlift
3×7; Across; Rest 2 min
Training notes:
-Reset each rep – NOT touch-and-go
-Find a weight that is challenging but sustainable for 3 sets. First set should probably be a 7/10 in terms of difficulty. Last set should be an 8/10 – maybe a 9/10.

B. EMOM 8:
Mins 1-4: Halting snatch deadlift + Snatch pull
Mins 5-8: Halting snatch deadlift + Power snatch
Training notes:
-Keep load lifted moderate – prioritize positions.
-Arms stay stay straight on snatch pulls.
-Pause with shoulders over the bar on halting snatch deadlift
-Reset between reps – NOT touch-and-go.

C. 2 rounds:
1 min suitcase deadlifts, right
-Rest 1 min
1 min single-arm DB front squats, right
-Rest 1 min
1 min suitcase deadlifts, left
-Rest 1 min
1 min single-arm DB front squats, left
-Rest 1 min
Training notes:
-Suitcase deadlift is KB held at your side.
-Avoid torso rotation on suitcase deadlifts.

Performance
A. Deadlift
3×7; Building; Rest 2 min
Training notes:
-Reset each rep – NOT touch-and-go
-Build in weight each set. You should have three “working” sets though – meaning that each set that “counts” should have RPE of at least 7/10.
-Top set is not necessarily a 7 rep max.

B. EMOM 8:
Mins 1-4: Halting snatch deadlift + Snatch pull
Mins 5-8: Halting snatch deadlift + Power snatch
Training notes:
-Same notes as “Fitness”

C. 2 rounds:
1 min suitcase deadlifts, right (70/53)
-Rest 1 min
1 min single-arm DB overhead squats, right (50/35)
-Rest 1 min
1 min suitcase deadlifts, left (70/53)
-Rest 1 min
1 min single-arm DB overhead squats, left (50/35)
-Rest 1 min
Training notes:
-Suitcase deadlift is KB held at your side.
-Avoid torso rotation on suitcase deadlifts.
-If positions are disastrous on overhead squats, modify to single-arm DB front squats.

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