Laura Nitowski, Author at South Loop Strength & Conditioning

16.07.21

A. Durante compression drills-
3×25’ forwards
+
3×25’ backwards
*Alternate between front and back

B. 25 minute AMRAP @70%:
500M Row
100’/Side KB bottoms up waiters walk
30s Side Plank (right)
10 DB curl and press, Lightish
30s Side Plank (left)
10 Goblet squats

16.07.20

AM:
30 min row @ 50%
*1st 2 min: 50’ bear crawl
*2nd 2 min: 50’ overhead walking lunge – light

PM:
A. EMOTM 5:
Split jerk
-Into
EMOTM 5:
Behind-the-neck split jerk

B. E90s for 8 sets:
Power snatch + Squat snatch
*Start moderate and build per set.

C1. Front squat
3,2,1,3,2,1; 32×1 tempo; Waveload; Rest 60s
C2. Box jump, no rebound
6×3; High; Rest 2-3 min

D. 4 sets:
30s assault bike @ 99%
-Rest as needed

16.07.20

Fitness

Close grip bench-

3×5, 20X0, R90s

KB bottoms up Turkish Get-up-

3×2-4/Side, R60s

6 Sets @ 90%

30s on/ 30s off

ssault bike Calories

Wall Balls, tough

Box Jumps, Step down

Performance

Close grip bench-

3x 3-5, 12X0, R90s

*Increase from last week

KB bottoms up Turkish Get-up-

3×2-4/Side, R60s

6 Sets @ 90%

30s on/ 30s off

Assault bike Calories

Wall Balls (20/14)

Box Jumps, Step down (24/20)

16.07.19

AM:

5 min assault bike @ 50%

2:30 walking lunges

2:30 sled drag – grinder effort

5 min row @ 50%

2:30 step-ups, alternating

2:30 sled drag – grinder effort

-Rest 3 min

20 min assault bike @ 50%

-Rest 3 min

5 min assault bike @ 50%

2:30 walking lunges

2:30 sled drag – grinder effort

5 min row @ 50%

2:30 step-ups, alternating

2:30 sled drag – grinder effort

PM:

A. L-sit on rings – Shoulders in external rotation

4×30-40s; Rest 30-60s

B. Sumo deadlift

Build to a 2RM touch-and-go for today then do 3×2 touch-and-go @ 85% of today’s tough set

C. Turkish get-ups

5/arm, 4/arm, 3/arm, 2/arm, 1/arm; Rest 60s b/w arms

D. 5 min assault bike @ 85%

-Rest 3 min

5 min AMRAP @ 85%:

3-6-9-12…row cals

3-6-9-12…burpees over-the-erg

-Rest 3 min

10 min assault bike @ 85%

-Rest 5 min

10 min AMRAP @ 85%:

21 wall balls (20 to 10’/14 to 10’)

15 power cleans (95/65)

9 toes-to-bar

16.07.19

EMOTM 6-

1^st– 8/direction Kb Halo

2^nd– 30s Snap to Hollow

EMOTM 6-

1^st– 6-8 Tall kneeling DB press

2^nd– 20-30s Handstand hold

Deadlift-

3×5, 10X0, R90s

*Reset each rep

** Small increase from last week

10 Minute AMRAP-

7 Jumping Pull Ups

7 Double KB Ground to Overhead, tough

7 Double KB Front Squats

EMOTM 6-

1^st– 8/direction Kb Halo

2^nd– 30s Snap to Hollow

EMOTM 6-

1^st– 6-8 Tall kneeling DB press

2^nd– 20-30s Free standing handstand hold

Deadlift-

3,2,1, 10×0, R90s

*reset each rep

** Small increase from last week

10 Minute AMRAP-

3 Muscle Ups

5 Barbell Ground to Overhead (155/115)

7 Front Squats (155/115)

16.07.18

AM:

3k run @ 75%

*”Jogging” pace

-Rest 5 min

3k run @ 75%

PM:

A. Squat clean + Split jerk x2

Build to a tough complex for today, then do 3x(1+2) @ 85% of today’s tough set

B. E90s for 7 sets:

3 squat snatch from blocks above-the-knee

*Prioritize speed over load.

C. Back squat

5,3,4,3; 32×1 tempo; Waveload; Rest 2-3 min

D1. Pendlay row

Build to a 3RM @ 30×0 tempo

D2. Strict weighted bar dip

Build to a 3RM @ 30×0 tempo

E. 15-12-9-6-3:

Strict pull-ups

Strict handstand push-ups

(Rest 5 min)

9-6-3:

Wall climbs

Deadlifts (315/225)

Laura Nitowski

16.07.21

16.07.20

16.07.20

16.07.19

16.07.19

16.07.18

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