19.10.10 – South Loop Strength & Conditioning
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19.10.10

FITNESS 
A. E2min for 5 sets:
3 front squats
Training notes:
•Build throughout. All sets tough but no misses.
Record weights used.
B. 3 rounds:
10 DB rear-foot elevated split squats, right
10 DB rear-foot elevated split squats, left
10 KB suitcase deadlifts, right
10 KB suitcase deadlifts, left
-Rest 90s
Training notes:
•Weights should be moderately challenging, but not compromise technique at all.
•90s is relatively short rest for something like this so don’t be too aggressive on the first set.
Record weights used.
C. 5 rounds:
10 lateral hurdle hops
15 wall balls
10 DB snatches, alternating
Training notes:
•9 minute cap.
•This should be a fast workout. Adjust weights and reps accordingly.
Record time.
 
PERFORMANCE
A. E2min for 5 sets:
1st: 5 front squats
2nd: 4 front squats
3rd: 3 front squats
4th: 2 front squats
5th: 1 front squat
Training notes:
•Build throughout. All sets tough but no misses.
Record weights used.
 
B. 3 rounds:
10 DB rear-foot elevated split squats, right
10 DB rear-foot elevated split squats, left
10 KB suitcase deadlifts, right
10 KB suitcase deadlifts, left
-Rest 90s
Training notes:
•Weights should be moderately challenging, but not compromise technique at all.
•90s is relatively short rest for something like this so don’t be too aggressive on the first set.
Record weights used.
 
C. For time:
150 double-unders
75 wall balls (20 to 10’/14 to 9’)
50 DB snatches, alternating (50/35)
Training notes:
•9 minute cap.
•This should be a fast workout. Adjust weights and reps accordingly.

Record time.

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