19.10.14 – South Loop Strength & Conditioning
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19.10.14

FITNESS 
A. 10 min practice kicking up into a handstand
Training notes:
•Get comfortable getting up against the wall. If that’s easy, work on wall-facing handstand holds. Then, progress to free-standing.
B. 5 min bike/row @ 85%:
-Into
5 min @ 85%:
21 wall balls
15 DB hang power cleans
9 burpees
+
(Rest 5 min)
+
5 min bike/row @ 85%:
-Into
5 min @ 85%:
21 wall balls
15 DB hang power cleans
9 burpees
Training notes:
•Find a challenging but sustainable pace for the bike/row. You should have an idea of where this is if you were here last week.
Record reps completed.
PERFORMANCE
A. 10 min handstand walking practice
Training notes:
•Work on maintaining good positions while walking, speeding up your walk, quickly kicking up and down for different increments, etc.
B. 5 min bike/row @ 85%:
-Into
5 min @ 85%:
21 wall balls (20 to 10’/14 to 9’)
15 DB hang power cleans (50/hand – 35/hand)
9 lateral burpees over-the-DBs
+
(Rest 5 min)
+
5 min bike/row @ 85%:
-Into
5 min @ 85%:
21 wall balls (20 to 10’/14 to 9’)
15 DB hang power cleans (50/hand – 35/hand)
9 lateral burpees over-the-DBs
Training notes:
•Find a challenging but sustainable pace for the bike/row. You should have an idea of where this is if you were here last week.
Record reps completed.

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