18.04.26 - South Loop Strength & Conditioning

18.04.26

Fitness
A. Press
3×3; 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. 3 min AMRAP:
Vertical ring rows
+
(Rest 1 min)
+
3 min AMRAP:
Push-ups, hand-release
Training notes:
-Vertical ring rows mimic the vertical pulling motion of a pull-up. Do not do these like normal ring rows! Your torso should remain perpendicular to the ground throughout.
-Thighs off the ground on push-ups.

C. 10 min AMRAP:
3-6-9-12…DB strict press
3-6-9-12…row/bike calories
3-6-9-12…DB snatches, alternating
3-6-9-12…row/bike calories
Training notes:
-DB press weight should be challenging – likely something that would be difficult for a set of 7.
-DB snatch weight should be heavier than DB press weight.
-Use the bike/row to control your pace on this. Slow down to recover for your next set as necessary.

Performance
A. Press
3×3; 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 is not necessarily a 3 rep max.

B. 3 min AMRAP:
Rope climbs
+
(Rest 1 min)
+
3 min AMRAP:
Wall climbs
Training notes:
-You can use feet on rope climbs.
-Nose touches the wall on wall climbs. Control the eccentric.
-One minute isn’t a lot of rest. Wall climbs will likely suffer due to rope climbs, and that’s ok.

C. 10 min AMRAP:
3-6-9-12…strict handstand push-ups
3-6-9-12…row/bike calories
3-6-9-12…DB snatches, alternating (70/50)
3-6-9-12…row/bike calories
Training notes:
-Use the row/bike as a pacer – but don’t take it easy on the cyclical pieces.
-Consider fractioning handstand push-ups early if you know they will get hard at a certain volume or total number of reps in a set.

SLSC fam representing at the @festivusgames 🔥😍

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