18.04.13 - South Loop Strength & Conditioning

18.04.13

Fitness
A. 10 min support on rings skill work
Training notes:
-Can work on this in dip position, FLR, single-arm FLR, etc.
-Make this more challenging by working on external rotation in support.

B. 10 min squat clean technique work
Training notes:
-Don’t work on touch-and-go unless you feel very confident with your squat clean technique

C. 5 rounds for time:
10 push-ups
10 DB hang power cleans
10 DB front squats
Training notes:
-Keep thighs off the ground on push-ups. Elevate hands as necessary.

Performance
A. 10 min ring dip skill work
Training notes:
-Things to work on: stabilizing the rings effectively, making the dip more advanced by maintaining turnout throughout the movement, controlling the bottom position, ensuring that the hips drop the same distance as the shoulders.

B. 10 min squat clean cycling skill work
Training notes:
-Things to work on: maintaining a good position off the ground, controlling cycle time with strategic rest, keeping the bar tight as you lower, maintaining/releasing hook grip strategically.

C. “Elizabeth”
21-15-9:
Squat cleans (135/95)
Ring dips
*10 minute cap.
Training notes:
-Squat clean weight should be a weight that you “could” do the 21 unbroken – but you may choose not to.
-If you want to go “heavy” and attempt this as prescribed even if that’s a challenging weight, that’s fine.

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