18.07.13 - South Loop Strength & Conditioning

18.07.13

FITNESS
A. Front squat
Build to 3RM for today in 20 min

Training notes:
-You should go into this having an idea of what you’re shooting for based upon the previous building we’ve done on a weekly basis on front squatting.

Record weight lifted.

B. 3 rounds for time:
21 wall balls
15 DB snatches, alternating
9 burpees
*10 minute cap.

Training notes:
-This workout is quite different than Grace – because high repetition touch-and-go clean and jerks are probably not the best training modality for someone unless they are highly competent with the movement.

Record time.

PERFORMANCE
A. Front squat
Build to a max for today in 20 min

Training notes:
-If it feels good, go for it.

Record weight lifted.

B. “Grace”
For time:
30 clean & jerks (135/95)
*10 minute cap.

Training notes:
-For top athletes, this will be a very fast and uncomfortable workout.
-For others, this may be “heavy” – if you want to do this as prescribed to see if you can do it, this is a good opportunity to push yourself in terms of the weight you’re using in conditioning workouts.

Record time – and record fractioning strategy in training notes.

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