18.06.27 - South Loop Strength & Conditioning

18.06.27

FITNESS
A. Front squat
4×4; All tough sets – but build as able; Rest 2 min

Training notes:
-All sets should be difficult – but build by 5-10# as able.

Record top weight lifted – and include all weights in training notes.

B. E2min for 10 sets:
1st: 10 DB snatches, alternating + 4 lateral burpees over-the-DB @ high effort
*Assault bike/row @ 50% during rest period.
2nd: 10 DB shoulder-to-overhead + 4 lateral burpees over-the-DB
*Assault bike/row @ 50% during rest period

Training notes:
-Work on every 2 minutes piece should take less than 40-50s. If you’re taking longer, go faster, go lighter, or reduce the number of reps that you’re doing.
-This should be very high effort on the mixed piece while working at an aerobic recovery piece on the bike or erg – the goal is to train repeatability of high output work.
-20 total minutes of work.

Record fastest and slowest splits for each set of work on every 2 minute piece.

PERFORMANCE
A. Front squat
5,3,4,1; Waveload; Rest 2 min

Training notes:
-Waveload means that weight should increase as reps decrease and decrease as reps increase.
-Waveloading allows for activation of different motor units as you move up and down in weight.
-Top single today is not a 1RM – should be at an RPE of 8 or 9.

Record top weight lifted for set of 1 – and record all other weights used in training notes.

B. E2min for 10 sets:
1st: 8 power snatches (115/75) + 4 lateral barbell burpees @ high effort
*Assault bike/row @ 50% during rest period.
2nd: 10 shoulder-to-overhead (115/75) + 25 double-unders
*Assault bike/row @ 50% during rest period

Training notes:
-Work on every 2 minutes piece should take less than 40-50s. If you’re taking longer, go faster, go lighter, or reduce the number of reps that you’re doing.
-This should be very high effort on the mixed piece while working at an aerobic recovery piece on the bike or erg – the goal is to train repeatability of high output work.
-20 total minutes of work.

Record fastest and slowest splits for each set of work on every 2 minute piece.

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