19.09.05 – South Loop Strength & Conditioning
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19.09.05

FITNESS
A. 3 sets:
10-30s support in bottom of ring push-up + 10-30s ring push-up lockout
-Rest as needed
Training notes:
•Goal is to accumulate time under tension with great positions. Reduce the time or the number of sets if this is very challenging.
B. 7 min kipping leg raise practice
Training notes:
•Find the rhythm, knees-to-elbows, toes-to-bar, etc.
C. 2 rounds:
1 min assault bike/row @ 80%
-Into
2 min AMRAP:
1-2-3-4…unbroken ring rows
+
(Rest 2 min)
+
1 min assault bike/row @ 80%
-Into
2 min AMRAP:
1-2-3-4…unbroken push-ups
-Rest 1 min
Training notes:
•Adjust movements or reps as necessary so that you can get a chunk of reps in on each AMRAP. Each set must be done unbroken to move onto the next set.
Record reps completed in each AMRAP.
PERFORMANCE
A. 3 sets:
10-30s support in bottom of ring dip + 10-30s support in top of ring dip
-Rest as needed
Training notes:
•Goal is to accumulate time under tension with great positions. Reduce the time or the number of sets if this is very challenging.
•Hold in bottom position then press up to lockout. Should be one unbroken set for holds.
B. 7 min butterfly pull-up practice
Training notes:
•Box drills, standard butterfly, chest-to-bar, double touches…
C. 2 rounds:
1 min assault bike/row @ 80%
-Into
2 min AMRAP:
1-2-3-4…unbroken ring muscle-ups
+
(Rest 2 min)
+
1 min assault bike/row @ 80%
-Into
2 min AMRAP:
1-2-3-4…unbroken strict handstand push-ups
-Rest 1 min
Training notes:
•Adjust movements or reps as necessary so that you can get a chunk of reps in on each AMRAP. Each set must be done unbroken to move onto the next set.
Record reps completed in each AMRAP.

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