Fitness & Performance Archives - Page 2 of 64 - South Loop Strength & Conditioning
 

FITNESS & PERFORMANCE
A. Standing long jump
Build to a max distance in 10 minutes

Training notes:
-Rest as needed on attempts here so that you’re getting quality work in.

Record longest distance.

B. Increasing on the minute until you reach 2500m/2000m or 120/90 calories:
1st: 1 burpee + bike/row in remaining time
2nd: 2 burpees + bike/row in remaining time
3rd: 3 burpees + bike/row in remaining time

*When you fail, take a minute off and finish the required work by doing 5 burpees + bike/row in remaining time.
**20 minute cap.

Training notes:
-There is quite a bit of strategy to pacing this, since you can complete much more work in the early minutes with fewer burpees. Think about what the best plan will be for you.

Record total number of minutes required to complete the required work.

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.

FITNESS
5 min AMRAP:
10 burpees
10 assault bike/row calories
+
(Rest 1 min)
+
5 min AMRAP:
12 wall balls
12 DB snatches, alternating
+
(Rest 1 min)
+
5 min AMRAP:
12 wall balls
12 lateral hurdle hops
+
(Rest 1 min)
+
5 min AMRAP:
10 burpees
10 assault bike/row calories

Training notes:
-Goal is to find a challenging but sustainable pace for each piece. 1 minute rest is not very long.
-Variation between the last five minute AMRAP and the first five minute AMRAP should be small.

Record total reps completed – and record reps for each piece in training notes.

PERFORMANCE
5 min AMRAP:
10 burpees
10 assault bike/row calories
+
(Rest 1 min)
+
5 min AMRAP:
12 wall balls (20 to 10’/14 to 9’)
12 DB snatches, alternating (50/35)
+
(Rest 1 min)
+
5 min AMRAP:
12 wall balls (20 to 10’/14 to 9’)
45 double-unders
+
(Rest 1 min)
+
5 min AMRAP:
10 burpees
10 assault bike/row calories

Training notes:
-Goal is to find a challenging but sustainable pace for each piece. 1 minute rest is not very long.
-Variation between the last five minute AMRAP and the first five minute AMRAP should be small.

Record total reps completed – and record reps for each piece in training notes.

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: 20s assault bike/row @ 95+%
*Assault bike/row @ 50% during rest period.
2nd: 12 DB snatches, alternating @ high effort
*Assault bike/row @ 50% during rest period

Training notes:
-This should be very high effort piece while working at an aerobic recovery piece on the bike or erg – the goal is to train repeatability of high output work.

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

PERFORMANCE
A. Front squat
2,1,2,1; 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 necessarily 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: 20s assault bike/row @ 95+%
*Assault bike/row @ 50% during rest period.
2nd: 6-10 touch-and-go clean & jerks (135/95)
*Assault bike/row @ 50% during rest period

Training notes:
-20s bike/row should be at a very fast and uncomfortable pace.
-Terminate set on clean & jerks if you can’t maintain touch-and-go – drop the weight if sets of 6-10 is unrealistic for you.
-20 total minutes of work.

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

FITNESS
For time:
800m run w/ medicine ball or plate
+
100 ball slams
75 goblet squats
50 ring rows
*Partition as needed.
+
800m run w/ medicine ball or plate
*40 minute cap.

Training notes:
-Middle section can be partitioned as needed – meaning you don’t need to finish all the ball slams before moving on to goblet squats.
-Running with a medicine ball will be easier than running with a plate.

Record total time.

PERFORMANCE
“Liam”
For time:
800m run w/ 45# plate
+
100 toes-to-bar
50 front squats (155/105)
10 rope climbs
*Partition as needed.
+
800m run w/ 45# plate
*40 minute cap.

Training notes:
-Middle section can be partitioned as needed – meaning you don’t need to finish all the toes-to-bar before moving on to the front squats.
-Partition your reps strategically – both rope climbs and toes-to-bar are quite difficult to come back from if you fail.

Record total time.

FITNESS
A. 10 min kipping toes-to-bar skill work

Training notes:
If you struggle on toes-to-bar, work on getting kipping down with knees-to-elbows or simply knee raises.

B. 3 sets:
30s AMRAP push-ups, hand-release
-Rest 30s
1 min alternating DB push press @ moderate weight
-Rest 30s
30s AMRAP ring rows
-Rest 30s
1 min alternating hammer curls @ moderate weight
-Rest 30s

Training notes:
-It’s ok to fraction reps over 30s on push-ups and ring rows – you are not expected to necessarily move the whole 30s without stopping.
-On push press, do right arm – then left arm – then right arm. Use two dumbbells.
-Same thing on hammer curls.

Record weights used and reps completed in training notes.

C. 7 min AMRAP:
3-6-9-12…DB Z press (moderately tough)
3-6-9-12…Russian KB swings

Training notes:
-Choose a weight for Z press that this starts to get a bit tough by the set of 9

Record total reps.

PERFORMANCE
A. 10 min kipping toes-to-bar skill work

Training notes:
-If you’re already solid on your kip, work on speeding up and slowing down cycle time, switching between legs straight and bent knee, practicing toes-through-rings, etc.

B. 3 sets:
4 eccentric-only handstand push-ups to deficit
*4 count eccentric. Try to go deeper than last week.
-Rest 30s
1 min alternating DB push press @ moderate weight
-Rest 30s
4 strict weighted supinated pull-ups
*Load with a dumbbell b/w feet.
**Heavier than last week.
-Rest 30s
1 min alternating hammer curls @ moderate weight
-Rest 30s

Training notes:
-On handstand push-ups, kick down at the bottom and kick back up. Choose a difficult deficit.
-On push press, do right arm – then left arm – then right arm. Use two dumbbells.
-Same thing on hammer curls.
-Shoot for deeper and heavier than last week on handstand push-up and pull-up. The reps are fewer this week.
-This should be difficult from a muscle endurance perspective. Be disciplined with the rest since you shouldn’t be fully recovered between sets.

Record weights used and reps completed in training notes.

C. 7 min AMRAP:
3-6-9-12…strict handstand push-ups
3-6-9-12…power cleans (185/125)

Training notes:
-Handstand push-ups will be the limiter – pace accordingly.
-This should result in a muscle endurance breakdown at some point in the workout.

Record total reps.

FITNESS & PERFORMANCE
A. 4 rounds:
3 vertical jumps w/ 1s pause in dip
-Rest 10s
3 vertical jumps – no pause
-Rest 10s
3 jumping squats w/ 1s pause in bottom of squat
-Rest 10s
3 jumping squats
-Rest as needed

Training notes:
-By pausing in the dip and in the bottom of the squat, we’re manipulating the ability to use the stretch shortening cycle to facilitate jumping.
-Actually try to jump high on each of these, or else doing this is a waste of your time.

B. Increasing on the minute until failure for 20 total minutes:
1st: 2 DB box overs to 24”/20” (50/hand – 35/hand)
2nd: 4 assault bike/row calories
3rd: 4 DB box overs to 24”/20” (50/hand – 35/hand)
4th: 6 assault bike/row calories

*When you fail, go back to the first minute.

Training notes:
-Get as high as you can in the ladder – when you fail to complete the work in the allotted minute, start over at the first minute (no minute off this week).
-Everyone will be working for 20 total minutes.
-Box overs go up by two, assault bike/row calories go up by two – alternate minutes in terms of where you’re working.

Record the highest minute that you completed and record total splits in training notes.

Also, you should take a fast class:

@brattrains explains the origins of the FAST program – "I started off by coaching the kids group,  noticing that people were tight,  or had injuries, stress fractures, tightness in their hips – all the things that people thought that just needed to be stretched. – It's turned into finding out – by putting them through different movements and different workouts – and doing it at a higher heart rate to get people to expose their deficiencies and actually work on improving them. – So, by breaking movements down to the basics – when you put them back together, they're able to perform better." – If you haven't yet, come try a FAST class this Saturday at SLSC at 11am. Shoot us an e-mail at info@southloopsc.com to let us know you're coming.

A post shared by SouthLoopSC (@southloopsc) on

FITNESS & PERFORMANCE
Complete the following for time in teams of three—
5000m row – partners alternate every 500m
180 synchro single-arm DB hang clean & jerks (50/35) – two partners work at once
*30 minutes cap

Training notes:
-Partners switch in the same order throughout.
-Synchro clean & jerks must be locked out overhead at the same time and must be on the same arm.

Record total time.

FITNESS
A. Deadlift
4×4; Build as able – but all tough sets; Rest 2 min
*Reset between reps – not touch-and-go.

Training notes:
-Quick reset on the ground – these are not touch-and-go reps, but don’t take your hands off the bar.
-Goal is for all sets to be around the same weight – but build by 5-10# per set as necessary.
-Shoot for heavier than last week’s sets of 5.

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

B. 6 min @ 85%:
20 lateral hurdle hops
15 DB thrusters (moderate)
+
(Rest 2 min)
+
6 min:
1 min bear crawl – 4 steps forward, 4 steps backward
1 min bottoms-up half Turkish get-ups, right
1 min bottoms-up half Turkish get-ups, left
*Keep bear crawl slow and controlled.
+
(Rest 2 min)
+
6 min @ 85%:
20 lateral hurdle hops
15 DB thrusters (moderate)

Record reps for second 6 minute AMRAP – and record first 6 minute AMRAP in training notes.

Training notes:
-Goal for pacing should be to hit the same output on the first 6 minute AMRAP and the last 6 minute AMRAP.
-Middle piece is intended as structural work in between two harder efforts – you should be able to recover during this piece to hit the last 6 minutes hard again.
-Note that we’ve increased in timeframe from 5 minutes to 6 minutes on the two harder effort AMRAPs.

PERFORMANCE
A. Deadlift
2,1,2,1; Waveload; Rest 2 min
*Reset between reps – not touch-and-go.

Training notes:
-Waveload means that weight should increase as reps decrease and decrease as reps increase.
-Quick reset on the ground – these are not touch-and-go reps, but don’t take your hands off the bar.
-Waveloading allows for activation of different motor units as you move up and down in weight.
-The top single should not be a 1RM – it should be a tough but fast single.

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

B. 6 min @ 85%:
50 double-unders
15 thrusters (75/55)
+
(Rest 2 min)
+
6 min:
1 min bear crawl – 4 steps forward, 4 steps backward
1 min bottoms-up half Turkish get-ups, right
1 min bottoms-up half Turkish get-ups, left
*Keep bear crawl slow and controlled.
+
(Rest 2 min)
+
6 min @ 85%:
50 double-unders
15 thrusters (75/55)

Record reps for second 6 minute AMRAP – and record first 6 minute AMRAP in training notes.

Training notes:
-Goal for pacing should be to hit the same output on the first 6 minute AMRAP and the last 6 minute AMRAP.
-Middle piece is intended as structural work in between two harder efforts – you should be able to recover during this piece to hit the last 6 minutes hard again.
-Note that we’ve increased in timeframe from 5 minutes to 6 minutes on the two harder effort AMRAPs.

FITNESS
A. Push press
4×3; Building; Rest 90s

Training notes:
-Push presses should not be touch-and-go – reset in the rack position for each rep.
-Focus on maintaining solid speed and technique, but build in weight as able.

Record heaviest weight used today.

B. EMOM 9:
Mins 1-3: 4 power cleans w/ 1s pause in receiving position
Mins 4-6: 3 power cleans w/ 1s pause in receiving position
Mins 7-9: 2 power cleans w/ 1s pause in receiving position
*Add weight as the reps decrease.

Training notes:
-Make sure hips travel back on receiving position for power clean – goal is to feel great positioning there.
-Reset each rep – these are not touch-and-go

Record weights used in training notes.

C. For time:
800m run
21 DB snatches, alternating
600m run
15 DB snatches, alternating
400m run
9 DB snatches, alternating
200m run
*10 minute cap.

Training notes:
-DB snatch should be heavy, but repeatable.
-Run pace should be fast, but not so fast that you struggle on the DB snatches.
-This is 2000m of running and 45 total DB snatches – think through what that means in terms of what it would look like to finish in 10 minutes.

PERFORMANCE
A. Push press + Push jerk + Split jerk
Build to a tough complex for today with no misses in 10 minutes

Training notes:
-Limiting factor in this complex will likely be the push press.
-This is intended to train good mechanics on the split jerk while fatigued.
-NO MISSES on this. Don’t attempt a weight that you are unsure of.

Record heaviest load used for complex today.

B. EMOM 9:
Mins 1-3: 4 touch-and-go squat cleans
Mins 4-6: 3 touch-and-go squat cleans
Mins 7-9: 2 touch-and-go squat cleans
*Add weight as the reps decrease.

Training notes:
-This is meant to train good pacing and repeatability on the squat clean on short rest.
-The goal for this is for you to learn what kind of weight you can do for touch-and-go reps under fatigue – don’t think of this as a “percentage prescription,” but rather as an opportunity to learn what you are currently capable of.
-Set up the bar so that you can quickly add or subtract weight as necessary.

Record weight used.

C. For time:
800m run
21 DB snatches, alternating (70/50)
600m run
15 DB snatches, alternating (70/50)
400m run
9 DB snatches, alternating (70/50)
200m run
*10 minute cap.

Training notes:
-DB snatch should be heavy, but repeatable.
-Run pace should be fast, but not so fast that you struggle on the DB snatches.
-This is 2000m of running and 45 total DB snatches – think through what that means in terms of what it would look like to finish in 10 minutes.

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