18.04.30 - South Loop Strength & Conditioning

18.04.30

Fitness
A. E90s for 6 total sets:
1st: 1 standing broad jump for max distance
2nd: 1 vertical jump for maximum height
Training notes:
-6 total sets means 9 total minutes
-Can use the mats to measure rough distance on broad jump – they are 6’x4′
-Can use vertical jump measurer to measure rough height on vertical jump.

B. In teams of two, partners switch as necessary—
10 rounds:
14 row/bike calories
14 DB snatches, alternating
-Into
10 rounds:
10 double DB hang clean & jerks
14 row calories
*28 minute cap.
Training notes:
-Stand up the hang cleans to lockout before beginning the first rep.
-Partners can switch as necessary. Working with a partner will allow you to push, but this is a lot of work so do not redline in the first five minutes just because you want to keep up with your partner.

Performance
A. E90s for 6 total sets:
1st: 1 standing broad jump for max distance
2nd: 1 vertical jump for maximum height
Training notes:
-6 total sets means 9 total minutes
-Can use the mats to measure rough distance on broad jump – they are 6’x4′
-Can use vertical jump measurer to measure rough height on vertical jump.

B. In teams of two, partners switch as necessary—
10 rounds:
50 double-unders
15 power snatches (75/55)
-Into
10 rounds:
10 double DB hang clean & jerks (35/hand – 20/hand)
14 row calories
*28 minute cap.
Training notes:
-The first piece is a variation of 11.1/14.1
-Stand up the hang cleans to lockout before beginning the first rep.
-Partners can switch as necessary. Working with a partner will allow you to push, but this is a lot of work so do not redline in the first five minutes just because you want to keep up with your partner.

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