18.05.16 - South Loop Strength & Conditioning

18.05.16

Fitness
A. 3 pause power clean
4×2; Rest as needed
Training notes:
Pause above-the-knee, mid-thigh and in receiving position
-Actually pause – the point of pausing is to really understand and own your position in space. If you don’t pause, you don’t learn.
-Rest between reps. Not touch-and-go.
-Only build in weight if your technique is very solid.

B. E45s for 3 minutes:
1 clean pull
-Into
E30s for 3 minutes:
1 clean pull
-Into
E20s for 3 minutes:
1 clean pull
Training notes:
-Clean pulls should be heavy but fast.
-Change weight as necessary as rest time decreases.
-Focus on good positions and explosive, vertical extension.
Arms stay straight on clean pulls

C. 10 min AMRAP:
20 alternating DB step-ups
30 lateral hops over DB
200m run
Training notes:
-DB step-ups should be difficult – but choose a box height that allows you to step-up without compensation.
-Laterally hop side-to-side over one dumbbell.
-Pace the run so you can come in and get to work right away.

Performance
A. Squat clean
Build to a tough 3 for today in 12 minutes

Training notes:
-Reset each rep. These are NOT touch-and-go.
-Rest 3-10s between reps.
-Build quickly. If you are doing the performance work, you should have an idea of what you’re hoping to hit today and you need to get there with some urgency.

Record heaviest set of 3 for today.

B. E45s for 3 minutes:
1 squat clean
-Into
E30s for 3 minutes:
1 squat clean
-Into
E20s for 3 minutes:
1 squat clean

Training notes:
-Reps should be tough but fast. No misses.
-Change weight as necessary as rest time decreases.
-This is an exercise in understanding how heavy-ish weight feels on short rest. There will be huge variation across individuals in terms of how much weight is appropriate for something like this – use this as an opportunity to learn about your capabilities.

Record weight for each set of intervals in training notes.

C. 10 min AMRAP:
20 alternating DB step-ups to 20”/16” (50/hand – 35/hand)
50 double-unders
200m run

Training notes:
-The DB step-ups are a purposeful bottleneck in this workout. These should be difficult.
-Pace the run such that you can come in and get right to work on the step-ups.

Record total rounds.

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