18.08.01 - South Loop Strength & Conditioning

18.08.01

FITNESS
A1. Turkish get-ups
3×4/arm; Short rest b/w arms; Rest 1 min
A2. D-ball Zercher hold
3x60s; Heavy; Rest 1 min

Training notes:
-The 4 Turkish get-ups should be unbroken before moving to the next arm. Take a short rest between arms, then rest 1 minute before moving on to the Zercher hold.
-Try to go heavier than last week on the Turkish get-ups.
-The D-ball hold should be as heavy as you can go without putting the D-ball down in that 60s.
-Rest times may not be perfect if you’re sharing a D-ball with someone. That’s fine.

Record weight lifted for the Turkish get-ups and weight used for the farmer’s hold.

B. For time:
30 ring rows
50 thrusters
1000m row
*10 minute cap.

Training notes:
-This is Jackie done backwards which will change the feeling of the test. Rather than trying to “hang on” for the pull-ups at the end, you will have to try to “hang on” with your row pace.

Record total time.

PERFORMANCE
A1. Turkish get-ups
3×4/arm; Short rest b/w arms; Rest 1 min
A2. D-ball Zercher hold
3x60s; Heavy; Rest 1 min

Training notes:
-The 4 Turkish get-ups should be unbroken before moving to the next arm. Take a short rest between arms, then rest 1 minute before moving on to the Zercher hold.
-Try to go heavier than last week on the Turkish get-ups.
-The D-ball hold should be as heavy as you can go without putting the D-ball down in that 60s.
-Rest times may not be perfect if you’re sharing a D-ball with someone. That’s fine.

Record weight lifted for the Turkish get-ups and weight used for the farmer’s hold.

B. “eikcaJ”
For time:
30 pull-ups
50 thrusters (45)
1000m row
*10 minute cap.

Training notes:
-This is Jackie done backwards which will change the feeling of the test. Rather than trying to “hang on” for the pull-ups at the end, you will have to try to “hang on” with your row pace.

Record total time.

EMOM : fall off your paddle board

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