18.07.07 - South Loop Strength & Conditioning

18.07.07

FITNESS
Complete the following for time in teams of three—
100 DB push presses (moderately tough) – one partner does D-ball Zercher hold while other works
40 D-ball over shoulder – one partner hangs from pull-up bar while other works
800m run – all partners run together
100 DB hang power cleans – one parter does D-ball Zercher hold while other works
40 D-ball over shoulder – one partner hangs from pull-up bar while other works
800m run – all partners run together
*30 minutes cap

Training notes:
-Partners switch in the same order throughout.
-D-ball should be tough but manageable.
-One partner is resting, one partner is working, and one partner is doing an isometric hold on mixed pieces. All partners run together.
-Scale pull-up bar hold to ring row hold – elevate feet as necessary to make this challenging.
-Have a plan and communicate about that plan while working – this is almost as valuable as physical capacity on a workout like this.

Record total time.

PERFORMANCE
Complete the following for time in teams of three—
100 handstand push-ups – one partner does D-ball Zercher hold while other works
40 D-ball over shoulder – one partner hangs from pull-up bar while other works
800m run – all partners run together
100 pull-ups – one parter does D-ball Zercher hold while other works
40 D-ball over shoulder – one partner hangs from pull-up bar while other works
800m run – all partners run together
*30 minutes cap

Training notes:
-Partners switch in the same order throughout.
-D-ball should be tough but manageable.
-One partner is resting, one partner is working, and one partner is doing an isometric hold on mixed pieces. All partners run together.
-Have a plan and communicate about that plan while working – this is almost as valuable as physical capacity on a workout like this.

Record total time.

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