Fitness & Performance Archives - South Loop Strength & Conditioning
 

Fitness
Teams of two complete the following—
3 rounds:
800m run — partners run together
40 DB hang power cleans — switch as necessary
40 burpees — switch as necessary
Training notes:
-Partners cannot start working until both return from the run.
-Stand up all the way before first DB hang clean.

Performance
Teams of two complete the following—
“Helton”-ish
3 rounds:
800m run — partners run together
40 DB hang squat cleans (50/hand – 30/hand) — switch as necessary
40 burpees — switch as necessary
Training notes:
-Partners cannot start working until both return from the run.
-Stand up all the way before first DB hang clean.

Coaching isn't just about seeing movement flaws and knowing the cues to correct them. It's about making sure that you're moving someone from where they are closer to where they want to be – or where they "should" be since not everyone always wants to move better. – Coach Callie discusses the necessity of making sure that her feedback isn't just taken as a "suggestion." It's imperative that cuing is followed up with the opportunity to ask questions and with further observation from the coach to make sure that a cue is implemented correctly. – In our coaches surveys, we asked for serious and honest feedback, and we've taken your suggestions very seriously. All of our coaches have new things to work on based upon those surveys, and you should be seeing improvement and changes in the quality of our coaching as a result. – #slsc #surveys #feedback

A post shared by SouthLoopSC (@southloopsc) on

Fitness & Performance
A. 10 min rope climb skill work
Training notes:
-Learn the various leg wrap methods
-If you’re comfortable on rope climbs, work on learning to slide down for descent.

B. 2 sets @ high but sustainable effort – brief rest between rounds:
45s rowing
-Rest 15s
45s flutter kicks
-Rest 15s
45s rowing
-Rest 15s
45s anti-rotational front plank
-Rest 15s
+
45s lateral hurdle jumps
-Rest 15s
45s DB Z press, right
-Rest 15s
45s DB snatches, alternating
-Rest 15s
45s DB Z press, left
-Rest 15s
+
45s assault bike
-Rest 15s
45s DB step-ups, right
-Rest 15s
45s assault bike
-Rest 15s
45s DB step-ups, left
-Rest 15s
+
45s burpees
-Rest 15s
45s ski erg
-Rest 15s
45s jumping squats
-Rest 15s
45s superman snaps
-Rest 15s
Training notes:
-Push the pace on the bike and row — goal is to move as quickly as possible on those stations so that you can maintain good positions on the other stations
-4 people start at each “station”
Superman snaps (just do this on the ground with a PVC)
Single-arm DB Z press
Lateral hurdle hops

No shortage of good boys around here!

A post shared by SouthLoopSC (@southloopsc) on

Fitness
A. Deadlift
3×5; Across; Rest 2 min
Training notes:
-Reset each rep – NOT touch-and-go
-Find a weight that is challenging but sustainable for 3 sets. First set should probably be a 7/10 in terms of difficulty. Last set should be an 8/10 – maybe a 9/10.

B. EMOM 8:
Mins 1-4: Halting clean deadlift + Clean pull
Mins 5-8: Halting clean deadlift + Power clean
Training notes:
-Keep load lifted moderate – prioritize positions.
-Arms stay stay straight on clean pulls.
Pause with shoulders over the bar on halting clean deadlift
-Reset between reps – NOT touch-and-go.

C. 2 rounds:
1 min 5-10 unbroken hand-release push-ups + AMRAP air squats
-Rest 1 min
1 min kneeling goblet hip extensions
-Rest 1 min
1 min plank w/ alternating shoulder taps
-Rest 1 min
1 min banded pull-throughs
-Rest 1 min
Training notes:
-Goal is to maintain excellent hip extension mechanics and stability throughout.
Kneeling hip extensions — Do this holding a KB in the goblet squat position — Don’t drop chest forward
Plank with shoulder taps
Banded pull-throughs (a little less horizontal hip extension than this)

Performance
A. Deadlift
3×5; Building; Rest 2 min
Training notes:
-Reset each rep – NOT touch-and-go
-Build in weight each set. You should have three “working” sets though – meaning that each set that “counts” should have RPE of at least 7/10 – final set should be an 8 or a 9.
-Top set is not necessarily a 5 rep max.

B. EMOM 8:
Mins 1-4: Halting clean deadlift + Clean pull
Mins 5-8: Halting clean deadlift + Power clean
Training notes:
-Same notes as “Fitness”

C. 2 rounds:
1 min 5-10 unbroken strict handstand push-ups + AMRAP air squats
-Rest 1 min
1 min kneeling goblet hip extensions
-Rest 1 min
1 min circular box handstand walk – switch directions after each
-Rest 1 min
1 min banded pull-throughs
-Rest 1 min
Training notes:
-Strict handstand push-ups should be UNBROKEN. You’re missing the point if you do a few reps and chip away.
-Same exercises as Fitness.

Fitness
7 min AMRAP @ 85%:
10 burpee box jump overs
10 assault bike calories
+
(Rest 5 min)
+
7 min AMRAP @ 85%:
7 DB thrusters
7 KB swings
+
(Rest 5 min)
+
7 min AMRAP @ 85%:
10 burpee box jump overs
10 assault bike calories
Training notes:
-Goal is to get almost the exact same score on the first and third 7 minute AMRAPs. Huge drop-off indicates an improper pacing strategy.

Performance
7 min AMRAP @ 85%:
10 burpee box jump overs (24”/20”)
50 double-unders
+
(Rest 5 min)
+
7 min AMRAP @ 85%:
7 thrusters (75/55)
7 KB swings (53/36)
+
(Rest 5 min)
+
7 min AMRAP @ 85%:
10 burpee box jump overs (24”/20”)
50 double-unders
Training notes:
-Same as “Fitness”

Fitness
A. Press
3×5; Across; Rest 2 min
Training notes:
-Find a weight that is challenging but sustainable for 3 sets. First set should probably be a 7/10 in terms of difficulty. Last set should be an 8/10 – maybe a 9/10.

B. EMOM 8:
1st: 30s strict hanging leg raises
2nd: 30-45s pike handstand hold on box
Training notes:
-Modify hanging leg raise so that you can do 30s unbroken to start with – if you end up fractioning on the last round or two, that’s fine.
-Shoot to bring legs higher than last week on hanging leg raises.
Pike handstand hold

C. 10 min AMRAP:
10 DB hang cleans, right
10 DB push presses, right
10 DB hang cleans, left
10 DB push presses, left
10 ball slams
Training notes:
-Choose a moderate load for all movements. Should be consistent movement for 10 minutes.
-Make sure to stand up hang clean before the first rep.

Performance
A. Press
3×5; Buliding; Rest 2 min
Training notes:
-Build in weight each set. You should have three “working” sets though – meaning that each set that “counts” should have RPE of at least 7/10. Top set can be an 8 or a 9 out of 10.
-Top set is not necessarily a 5 rep max.

B. EMOM 8:
1st: 1-2 legless rope climbs
2nd: 25’ handstand walk
Training notes:
-Scale legless rope climbs by using legs.
-Handstand walk should be unbroken. Scale to wall-facing shoulder taps.

C. 10 min AMRAP:
10 DB hang cleans, right (50)
10 DB push presses, right (50)
10 DB hang cleans, left (50)
10 DB push presses, left (50)
10 toes-to-bar
Training notes:
-Make sure to stand up DB hang clean before the first rep.

Fitness
A. EMOM 12:
1st: 5 rotational med ball scoop tosses, clockwise
2nd: 5 rotational med ball scoop tosses, counterclockwise
3rd: 5 static max effort vertical jumps – 1s pause in dip
Training notes:
Rotational scoop toss
-Toss medballs against the wall
-On vertical jumps, literally pause in the bent knee/bent hip position for 1s before jumping

B. In teams of two—
200m run/row – each partner
*Partner does plank hold while partner runs.
400m run/row – each partner
*Partner does AMRAP alternating lunges while partner runs.
600m run/row – each partner
*Partner does farmers hold while partner runs.
Training notes:
-Pace for sustainable repeats on run/row.
-After 600m run, go back to 200m run.
-Shoot to do farmers hold unbroken at least on the first round.

Performance
A. EMOM 12:
1st: 5 rotational med ball scoop tosses, clockwise
2nd: 5 rotational med ball scoop tosses, counterclockwise
3rd: 5 static max effort vertical jumps – 1s pause in dip
Training notes:
-Same as Fitness

B. In teams of two—
15 min AMRAP:
200m run/row – each partner
*Partner does AMRAP hollow rocks while partner runs.
400m run/row – each partner
*Partner does AMRAP jumping switch lunges while partner runs.
600m run/row – each partner
*Partner does farmers hold w/ 70/hand – 53/hand while partner runs.
Training notes:
-Same as fitness.

See you Monday!

One of the most challenging things aspects of the pistol is maintaining control at the bottom of the movement. – By stopping on a low, soft service (like a medicine ball), you can learn to generate the tension necessary to "pull" yourself off the ball. You can also reclaim a good position while stopped on the ball (hips underneath the shoulders as much as possible). – The goal here is not to simply tap the medicine ball and stand – this does not require the same level of motor control in deep hip flexion. – Try this drill as a warm-up. When you can comfortably stand from a full pause on a medicine ball, there's a good chance you'll be able to do pistols without support – #CrossFit #legionsc #pistol #coaching #mynameislegion

A post shared by Legion Strength & Conditioning (@legion.sc) on

Fitness
Complete the following with partners switching as necessary—
5 min AMRAP:
Burpees
-Rest 1 min
5 min AMRAP:
5 double KB deadlifts
5 box jumps, step down
-Rest 1 min
5 min AMRAP:
DB Turkish get-ups
-Rest 1 min
5 min AMRAP:
7 DB snatches, right
7 DB push presses, right
7 DB snatches, left
7 DB push presses, left
-Rest 1 min
5 min AMRAP:
Row/bike calories
Training notes:
-Strategize so that each partner is working hard at high effort for each interval. The appropriate rest/switching interval will vary depending on the movement.

Performance
Complete the following with partners switching as necessary—
“Dallas 5”
5 min AMRAP:
Burpees
-Rest 1 min
5 min AMRAP:
5 deadlifts (155/105)
5 box jumps, step down (24”/20”)
-Rest 1 min
5 min AMRAP:
DB Turkish get-ups (40/30)
-Rest 1 min
5 min AMRAP:
7 power snatches (75)
7 push-ups
-Rest 1 min
5 min AMRAP:
Row/bike calories
Training notes:
-Same as “Fitness”

Fitness
A. 10 min support on rings skill work
Training notes:
-Can work on this in dip position, FLR, single-arm FLR, etc.
-Make this more challenging by working on external rotation in support.

B. 10 min squat clean technique work
Training notes:
-Don’t work on touch-and-go unless you feel very confident with your squat clean technique

C. 5 rounds for time:
10 push-ups
10 DB hang power cleans
10 DB front squats
Training notes:
-Keep thighs off the ground on push-ups. Elevate hands as necessary.

Performance
A. 10 min ring dip skill work
Training notes:
-Things to work on: stabilizing the rings effectively, making the dip more advanced by maintaining turnout throughout the movement, controlling the bottom position, ensuring that the hips drop the same distance as the shoulders.

B. 10 min squat clean cycling skill work
Training notes:
-Things to work on: maintaining a good position off the ground, controlling cycle time with strategic rest, keeping the bar tight as you lower, maintaining/releasing hook grip strategically.

C. “Elizabeth”
21-15-9:
Squat cleans (135/95)
Ring dips
*10 minute cap.
Training notes:
-Squat clean weight should be a weight that you “could” do the 21 unbroken – but you may choose not to.
-If you want to go “heavy” and attempt this as prescribed even if that’s a challenging weight, that’s fine.

Fitness
A. Back squat
3×5; Across; Rest 2 min
Training notes:
-Find a weight that is challenging but sustainable for 3 sets. First set should probably be a 7/10 in terms of difficulty. Last set should be an 8/10 – maybe a 9/10.

B. EMOM 16:
1st: 30s assault bike/row @ high effort – easy spin/row remainder of the minute
2nd: 30s DB snatches, right
3rd: 30s assault bike/row @ high effort – easy spin/row remainder of the minute
4th: 30s DB snatches, left
Training notes:
-Pace on bike and row should not drop off over the 16 minutes.
-You should be out of breath after the bike/row, but not so fatigued that you struggle to complete the other movements.
-The “Fitness” version of this EMOM will be much more metabolically taxing and potentially “harder” than the “Performance” version. The “Performance” training for today is focused on developing an energy system that requires a higher training age to even tap into.

Performance
A. Back squat
3×5; Building; Rest 2 min
Training notes:
-Build in weight each set. You should have three “working” sets though – meaning that each set that “counts” should have RPE of at least 7/10.
-Top set is not necessarily a 5 rep max.
-Even though there’s no tempo on this, the point is not to stand there huffing and puffing for 5s between each rep.

B. EMOM 16:
1st: 10s assault bike/row @ 100% – easy spin/row remainder of the minute
2nd: 3 power snatches + 3 hang power snatches (tough)
3rd: 10s assault bike/row @ 100% – easy spin/row remainder of the minute
4th: 3 squat snatches + 3 overhead squats (tough)
Training notes:
-Pay attention to the top pace that you’re able to hit on the bike and row – and shoot to hit that every time. Use rpms/watts on the bike and calories per hour on the row.
-Set your damper to 10 if you’re rowing.
-Snatches should be touch-and-go.
-Barbell weight should be the same for both barbell complexes.
-The weight used as a percentage of 1RM will be highly variable for something like this – but most people will probably be between 60-75%.

< Older Posts