18.05.14 - South Loop Strength & Conditioning

18.05.14

Fitness
A. 4 rounds:
1 L cone drill
-Short rest
4 standing vertical leaps – 1s pause in dip position
-Rest as needed
Training notes:
L cone drill
-Vertical leap with pause (don’t squat like this though)
-Goal here is to move explosively.

B. In teams of two, partners switch as necessary—
10 min AMRAP:
15 DB thrusters
7 burpee box jumps
-Into
10 min AMRAP:
12 DB snatches, alternating
10 KB goblet squats
Training notes:
-Can go laterally on burpee box jumps.
-Find a sustainable pace and communicate well with your partner. You still have to be cognizant of where your redline is – don’t assume that you will fully recover while your partner is working.
-Fitness can switch as necessary – so tag your partner in if you feel like you’re falling off the pace significantly.

Performance
A. 4 rounds:
1 L cone drill
-Short rest
4 standing vertical leaps – 1s pause in dip position
-Rest as needed
Training notes:
L cone drill
-Vertical leap with pause (don’t squat like this though)
-Goal here is to move explosively.

B. In teams of two, partners switch after each round—
10 min AMRAP:
15 thrusters (75/55)
7 burpee box jumps (24”/20”)
-Into
10 min AMRAP:
12 power snatches (75/55)
7 KB goblet squats (70/53)

Training notes:
-You guys still have to think about pacing even though you have a partner. If you’re laying on the floor during the first 10 minute piece, you did this wrong.
-Can go laterally on burpee box jumps.
-Find a sustainable pace and communicate well with your partner. You still have to be cognizant of where your redline is – don’t assume that you will fully recover while your partner is working.

Record total reps completed.

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