18.04.17 - South Loop Strength & Conditioning

18.04.17

Fitness
A. Press
3×5; Across; Rest 2 min
Training notes:
-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:
1st: 30s strict hanging leg raises
2nd: 30-45s pike handstand hold on box
Training notes:
-Modify hanging leg raise so that you can do 30s unbroken to start with – if you end up fractioning on the last round or two, that’s fine.
-Shoot to bring legs higher than last week on hanging leg raises.
Pike handstand hold

C. 10 min AMRAP:
10 DB hang cleans, right
10 DB push presses, right
10 DB hang cleans, left
10 DB push presses, left
10 ball slams
Training notes:
-Choose a moderate load for all movements. Should be consistent movement for 10 minutes.
-Make sure to stand up hang clean before the first rep.

Performance
A. Press
3×5; Buliding; Rest 2 min
Training notes:
-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 can be an 8 or a 9 out of 10.
-Top set is not necessarily a 5 rep max.

B. EMOM 8:
1st: 1-2 legless rope climbs
2nd: 25’ handstand walk
Training notes:
-Scale legless rope climbs by using legs.
-Handstand walk should be unbroken. Scale to wall-facing shoulder taps.

C. 10 min AMRAP:
10 DB hang cleans, right (50)
10 DB push presses, right (50)
10 DB hang cleans, left (50)
10 DB push presses, left (50)
10 toes-to-bar
Training notes:
-Make sure to stand up DB hang clean before the first rep.

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