18.05.09 - South Loop Strength & Conditioning

18.05.09

Fitness
A. 10 minutes practice kicking up into a handstand
Training notes:
-Can also practice wall walks and getting into a good wall-facing handstand position.

B. E30s for 5 min:
1 supinated bent over barbell row
-Into
E30s for 5 min:
1 strict press
Training notes:
-All reps should be tough – but no misses
-Will probably need to change the weight between row and presses.
-Can take the press from the ground.

C. E2min for 8 sets:
1st: 12 DB curl & press
2nd: 12 DB floor presses
*Assault bike/row @ 50% during rest periods.
Training notes:
-16 minutes of total work.
-Assault bike should be at an easy spin pace that facilitates recovery.
-12 reps should be very challenging by the end – feel the burn
-Will probably need different weights for curl & press and floor press

Performance
A. 10 minutes handstand hold/handstand walk instruction
Training notes:
-Prioritize getting into a good position inverted with good scapular positioning rather than arching low back and hooking feet over in order to be able to walk.

B. E30s for 5 min:
1 strict weighted chest-to-bar pull-up
-Into
E30s for 5 min:
1 strict weighted ring dip
Training notes:
-All reps should be tough – but no misses
-Can add weight anyhow. DB between the feet, weight belt, weight vest, whatever. Just note that the way you add weight can make the movement harder or easier.

C. E2min for 8 sets:
1st: 4-6 ring muscle-ups
2nd: 4-6 strict handstand push-ups to tough deficit
*Assault bike/row @ 50% during rest periods.
Training notes:
-16 minutes of total work.
-Assault bike should be at an easy spin pace that facilitates recovery.

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