Fitness & Performance Archives - South Loop Strength & Conditioning
 

FITNESS
A.
Hang power snatch
4×3; Rest 90s
*Only build as heavy as you can with excellent technique.

Training notes:
•Hang onto the bar between reps.
•Prioritize position and technique over the load lifted.

Record top weight used.

B. For time:
10 Turkish get-ups, alternating
+
20 box jumps, step down
30 double KB deadlifts
20 box jumps, step down
20 double KB deadlifts
20 box jumps, step down
10 double KB deadlifts
20 box jumps, step down
+
10 Turkish get-ups, alternating
*15 minute cap.

Training notes:
•10 alternating Turkish get-ups book-end a ladder of double KB deadlifts and box jumps.
•Don’t get so tired on the ladder that you will have a meltdown on the last set of Turkish get-ups.
•If you don’t feel confident in the Turkish get-ups, do half Turkish get-ups instead.

Record time.

PERFORMANCE
A.
Power snatch
Build to a touch-and-go 3RM for today in 12 minutes

Training notes:
•You can rest in the hang or overhead, but the plates must just tap the ground.

Record heaviest weight lifted.

B. For time:
10 Turkish get-ups, alternating (53/35)
+
20 box jumps, step down (24”/20”)
30 double KB deadlifts (53/hand – 35/hand)
20 box jumps, step down (24”/20”)
20 double KB deadlifts (53/hand – 35/hand)
20 box jumps, step down (24”/20”)
10 double KB deadlifts (53/hand – 35/hand)
20 box jumps, step down (24”/20”)
+
10 Turkish get-ups, alternating (53/35)
*15 minute cap.

Training notes:
•10 alternating Turkish get-ups book-end a ladder of double KB deadlifts and box jumps.
•Don’t get so tired on the ladder that you will have a meltdown on the last set of Turkish get-ups.

Record time.

FITNESS
A.
5 min AMRAP:
Renegade rows (moderately tough)
*With a push-up.

B. 10 min AMRAP:
Assault bike/row calories

Training notes:
•Nowhere to hide on this capacity test.
•You should hopefully have an idea of what level of output is sustainable for 10 minutes based upon our pacing work leading into this.
•Compare to week of 17.11.13

Record total calories.

PERFORMANCE
A.
5 min AMRAP:
Burpee bar muscle-ups

Training notes:
•Scale to burpee chest-to-bar pull-ups or burpee pull-ups.

Record total reps completed.

B. 10 min AMRAP:
Assault bike/row calories

Training notes:
•Nowhere to hide on this capacity test.
•You should hopefully have an idea of what level of output is sustainable for 10 minutes based upon our pacing work leading into this.
•Compare to week of 17.11.13

Record total calories.

FITNESS
In teams of two, alternating movements throughout—
30 minute AMRAP:
30 row/bike calories (15 each partner)
25 mountain climbers
15 wall balls
10 box jumps, step down

Training notes:
•P1 does 15 calories, P2 does 15 calories, P1 does 25 mountain climbers, P2 does 15 wall balls, P1 does 10 box jumps, etc. – so partners do different movements each time through
•KB swings are overhead

Record total reps completed.

PERFORMANCE
In teams of two, alternating movements throughout—
30 minute AMRAP:
50 double-unders
40 row/bike calories (20 each partner)
30 wall balls (20 to 10’/14 to 9’)
20 box jumps, step down (24”/20”)

Training notes:
•P1 does 50 double-unders, P2 does 20 calories, P1 does 20 calories, P1 does 30 wall balls, etc. – so partners do different movements each time through
•KB swings are overhead

Record total reps completed.

FITNESS
A.
E90s for 6 sets:
Power clean + Push jerk + Hang power clean + Push jerk
*Start moderate and build per set.

Training notes:
•Top set should be heavy – but ideally no misses.
•No squatting in this week’s complex. This is about maintaining speed and power under the bar as you fatigue a bit.

Record top weight for complex.

B. E5min for 4 rounds:
15/12 assault bike/row calories
10 unbroken hanging leg raises
10/8 assault bike/row calories
5 unbroken hanging leg raises

Training notes:
•Start a new round every 5 minutes.
•Sets must be unbroken on hanging leg raises – so pace such that you are ready to go when each set rolls around.
•If those are difficult numbers for you to hit unbroken, reduce the number of reps – or split the sets into two sets of unbroken movements (but hit the same number for each round).
•This is training the ability to cycle gymnastics without “going there” – so try to find a pace that is sustainable across rounds.

Record splits for each round.

PERFORMANCE
A.
E90s for 6 sets:
Power clean + Push jerk + Hang power clean + Push jerk
*Start moderate and build per set.

Training notes:
•Top set should be heavy – but ideally no misses.
•No squatting in this week’s complex. This is about maintaining speed and power under the bar as you fatigue a bit.

Record top weight for complex.

B. E5min for 4 rounds:
15/12 assault bike/row calories
10 unbroken toes-to-bar
10/8 assault bike/row calories
5 unbroken toes-to-bar

Training notes:
•Start a new round every 5 minutes.
•Sets must be unbroken on toes-to-bar and double-unders – so pace such that you are ready to go when each set rolls around.
•If those are difficult numbers for you to hit unbroken, reduce the number of reps – or split the sets into two sets of unbroken movements (but hit the same number for each round).
•This is training the ability to cycle gymnastics without “going there” – so try to find a pace that is sustainable across rounds.

Record splits for each round.

FITNESS
20 minute AMRAP:
4 manmakers
8 KB swings

Training notes:
•Weight on the manmakers should be a bit of a grind.

Record total reps completed.

PERFORMANCE
“Nate”
20 minute AMRAP:
2 ring muscle-ups
4 handstand push-ups
8 KB swings (70)

Training notes:
•This is a classic crossfit.com hero workout.
•It’s ok to push yourself to do the ring muscle-ups or the handstand push-ups on this – even if they’re difficult for you.

Record total reps completed.

FITNESS
A1.
Back squat
4×2; Across; Rest 1 min
A2. Press
4×2; Across; Rest 1 min

Training notes:
•Take the press from the floor.
•Be mindful of setting up your press bar so you’re not dangerously close to someone who may be bailing on a back squat as you’re about to lift.
•Build to a weight that is moderately challenging. The last two sets should be ~8/10 in degree of difficult.
•Shoot for heavier than last week.

Record top weights for both movements.

B. 2 rounds:
1 min DB push presses
1 min power wall balls
1 min plank
-Rest 2 min
1 min DB hang cleans
1 min box jumps, step down
1 min wall sit at parallel
-Rest 2 min

Training notes:
•Power wall ball is a wall ball without the squat.
•These are essentially aerobic/muscle endurance “drop sets.” Ideally, you’re able to keep moving for the full minute on each exercise by controlling your cycle time – and able to maintain the isometric hold (plank/wall sit) without significant fractioning.

Record total reps for each part.

PERFORMANCE
A1.
Back squat
4×1.2.1; Building; Rest 1 min
A2. Press
4×1.1.1; Building; Rest 1 min

Training notes:
•For back squat clusters, re-rack the bar and rest ~10s between sets.
•Take the press from the floor. Drop the bar and reset between singles.
•Be mindful of setting up your press bar so you’re not dangerously close to someone who may be bailing on a back squat as you’re about to lift.

Record top weights for both movements.

B. 2 rounds:
1 min DB push presses (35/hand – 20/hand)
1 min power wall balls (14 to 10’/10 to 10’)
1 min plank
-Rest 2 min
1 min power cleans (135/95) – drop each rep
1 min box jumps, step down (24”/20”)
1 min wall sit at parallel
-Rest 2 min

Training notes:
•Power wall ball is a wall ball without the squat.
•These are essentially aerobic/muscle endurance “drop sets.” Ideally, you’re able to keep moving for the full minute on each exercise by controlling your cycle time – and able to maintain the isometric hold (plank/wall sit) without significant fractioning.

Record total reps for each part.

FITNESS
A.
E90s for 6 sets:
Power snatch + Below-the-knee power snatch + Above-the-knee power snatch
*Start moderate and build per set.
**1s pause in receiving position.

Training notes:
•Hang onto the bar between reps.
•Prioritize position and technique over the load lifted.

Record top weight used.

B. Accumulate 4 minute hang from pull-up bar—
Every time you drop, perform the following:
8 double KB front squats
6 Turkish get-ups, alternating
4 double KB thrusters
6 Turkish get-ups, alternating
8 double KB front squats
*15 minute cap.

Training notes:
•There will be a lot of strategy to deciding how often and when to break – especially since the KB movements will continue to fatigue your grip.
•Choose a KB weight that is moderately challenging for the KB movements – but not totally brutal.

Record total time to accumulate 4 minutes – clock stops when you hit 4 minutes.

PERFORMANCE
A. E90s for 6 sets:
Muscle snatch + Below-the-knee muscle snatch + Above-the-knee muscle snatch
*Start moderate and build per set.

Training notes:
•Be honest on whether or not these are muscle snatches – keep the load lighter if you start power snatching.
•Hang onto the bar between reps.

Record top weight used.

B. Accumulate 6 minute hang from pull-up bar—
Every time you drop, perform the following:
8 double KB front squats (53/hand – 35/hand)
6 Turkish get-ups, alternating (53/35)
4 double KB thrusters (53/hand – 35/hand)
6 Turkish get-ups, alternating (53/35)
8 double KB swings (53/hand – 35/hand)
*15 minute cap.

Training notes:
•There will be a lot of strategy to deciding how often and when to break – especially since the KB movements will continue to fatigue your grip.
•Choose a KB weight that is moderately challenging for the KB movements – but not totally brutal.

Record total time to accumulate 6 minutes – clock stops when you hit 6 minutes.

FITNESS & PERFORMANCE
A.
10 minutes muscle-up transition skill

Training notes:
•We’ve been working on both pull-ups and support in ring dips for the last several months, so now is a good time to start working on actually transitioning through a muscle-up.

Things to work on:
•Hanging with false grip
•Understanding wrist positioning on transition
•Kneeling transition drills
•Banded transition drills
•Strict ring muscle-ups
•Kipping ring muscle-ups without false grip
•Gymnastics kip on bar muscle-up
•Pseudo gymnastics kip for bar muscle-ups
•Uprises – front and back

B. 5 min:
30s rowing/assault bike @ high effort
-Rest 30s
+
(Into)
+
10 min AMRAP @ 85%:
10 burpee box jumps (24”)
10 DB thrusters (50/hand – 35/hand)
+
(Into)
+
5 min:
30s double-unders/lateral hurdle hops
-Rest 30s

Training notes:
•This week, we are splitting the 10 minutes of 30s on/30s off on either side of a 10 minute AMRAP. Goal is to pace the 10 minutes in the middle appropriately so that you can hit consistent numbers on the final 5 minute piece.

Record reps completed for 10 minute AMRAP and paces for 5 minutes of 30s on/30s off.

FITNESS
In teams of two with partners alternating rounds—
12 rounds for time:
400m run
21 KB swings
8 vertical ring rows

Training notes:
•KB swings are overhead

Record splits for each round.

PERFORMANCE
In teams of two with partners alternating rounds—
12 rounds for time:
400m run
21 KB swings (55/35)
8 strict pull-ups

Training notes:
•KB swings are overhead
•Choose a number of reps on strict pull-ups that you could do unbroken – but you may end up breaking over the course of the several rounds.

Record splits for each round.

FITNESS
A.
3 sets:
5 double KB standing presses
-Rest 30s
10 DB Z presses
-Rest 30s
30-60s plank w/ alternating shoulder taps
-Rest 1-2 min

Training notes:
•Choose weights that will be challenging but that you can do unbroken sets with.

Record weights used for presses.

B. 10 min AMRAP:
10 DB renegade rows
200m run

Training notes:
•DB renegade rows should be a grinder weight
•Run at a pace that enables you to recover for your next set of renegade rows.

Record total reps completed.

PERFORMANCE
A.
3 sets:
5 strict handstand push-ups to tough deficit
-Rest 30s
10 DB Z presses
-Rest 30s
30-60s alternating shoulder taps
*Against wall or free-standing if possible
-Rest 1-2 min

Training notes:
•Deficit handstand push-ups should be unbroken.
•Expect fatigue to accumulate in the shoulders due to incomplete rest – this is ok.

Record weights and deficit used.

B. 10 min AMRAP:
21 chest-to-bar pull-ups
200m run
15 Pendlay rows (155/105)
200m run
9 bar muscle-ups
200m run

Training notes:
•The sets of pulling work should be challenging, but they shouldn’t completely stop you – feel free to adjust the volume or the difficulty of the movement so you can keep moving.
•The run is an opportunity to recover your shoulder to do more upper body pulling based activities.

Record total reps completed.

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