19.10.28 – South Loop Strength & Conditioning
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19.10.28

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. 2:30 bike/row @ 85%
-Into
2:30 AMRAP @ 85%:
10 DB snatches, alternating
10 wall balls
-Into
2:30 bike/row @ 85%
-Into
2:30 AMRAP @ 85%:
10 DB snatches, alternating
10 wall balls
+
(Rest 5 min)
+
2:30 bike/row @ 85%
-Into
2:30 AMRAP @ 85%:
10 burpees
20 reverse lunges, alternating
-Into
2:30 bike/row @ 85%
-Into
2:30 AMRAP @ 85%:
10 burpees
20 reverse lunges, alternating
Training notes:
•Find a challenging but sustainable pace for the bike/row.
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. 2:30 bike/row @ 85%
-Into
2:30 AMRAP @ 85%:
10 DB snatches, alternating (50/35)
10 wall balls (20 to 10’/14 to 9’)
-Into
2:30 bike/row @ 85%
-Into
2:30 AMRAP @ 85%:
10 DB snatches, alternating (50/35)
10 wall balls (20 to 10’/14 to 9’)
+
(Rest 5 min)
+
2:30 bike/row @ 85%
-Into
2:30 AMRAP @ 85%:
10 burpees
20 jumping switch lunges
-Into
2:30 bike/row @ 85%
-Into
2:30 AMRAP @ 85%:
10 burpees
20 jumping switch lunges
Training notes:
•Find a challenging but sustainable pace for the bike/row. You should have an idea of where your pace will set based upon the previous weeks.
Record reps completed.

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