18.04.19 - South Loop Strength & Conditioning

18.04.19

Fitness
A. Deadlift
3×5; 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 clean deadlift + Clean pull
Mins 5-8: Halting clean deadlift + Power clean
Training notes:
-Keep load lifted moderate – prioritize positions.
-Arms stay stay straight on clean pulls.
Pause with shoulders over the bar on halting clean deadlift
-Reset between reps – NOT touch-and-go.

C. 2 rounds:
1 min 5-10 unbroken hand-release push-ups + AMRAP air squats
-Rest 1 min
1 min kneeling goblet hip extensions
-Rest 1 min
1 min plank w/ alternating shoulder taps
-Rest 1 min
1 min banded pull-throughs
-Rest 1 min
Training notes:
-Goal is to maintain excellent hip extension mechanics and stability throughout.
Kneeling hip extensions — Do this holding a KB in the goblet squat position — Don’t drop chest forward
Plank with shoulder taps
Banded pull-throughs (a little less horizontal hip extension than this)

Performance
A. Deadlift
3×5; 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 – final set should be an 8 or a 9.
-Top set is not necessarily a 5 rep max.

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

C. 2 rounds:
1 min 5-10 unbroken strict handstand push-ups + AMRAP air squats
-Rest 1 min
1 min kneeling goblet hip extensions
-Rest 1 min
1 min circular box handstand walk – switch directions after each
-Rest 1 min
1 min banded pull-throughs
-Rest 1 min
Training notes:
-Strict handstand push-ups should be UNBROKEN. You’re missing the point if you do a few reps and chip away.
-Same exercises as Fitness.

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