Fitness & Performance – Page 2 – South Loop Strength & Conditioning
 

FITNESS
A.
Back squat
3×3; 21×1 tempo; Across; Rest 2 min

Training notes:
•Actually fully pause in the bottom of the squat.
•Build over a few sets to a moderately challenging weight for today, then hit three total sets at today’s working weight.
Record weight lifted.

B. EMOM 6:
1st: 10 air squats w/ 1s pause in bottom
2nd: 30-45s seated single-leg raises, alternating
+
(Rest 2 min)
+
8 min AMRAP:
10 DB goblet squats
10 single-arm DB push press, right
10 single-arm DB push press, left

Training notes:
•Maintain good spinal positions on seated single-leg raises – goal is to train hip flexion
•Choose a weight for double DB workout that lets you keep moving – this should not be terribly “heavy.”
Record reps in second AMRAP.

PERFORMANCE
A.
Back squat
Build to a tough 3 for today @ 21×1 tempo in 15 minutes

Training notes:
•Actually fully pause in the bottom of the squat.
•Shoot for a few warm-up sets then build over 4-5 sets to a challenging – but not necessarily maximal – set of 3 for today.
Record weight lifted.

B. EMOM 6:
1st: 10 jumping squats – jump high
2nd: 30-45s seated single-leg raises, alternating
+
(Rest 2 min)
+
8 min AMRAP:
1-2-3-4…double DB front squats (50/hand – 35/hand)
1-2-3-4…double DB push presses (50/hand – 35/hand)

Training notes:
•Shoot to actually jump high on each rep of jumping squats.
•Maintain good spinal positions on seated single-leg raises – goal is to train hip flexion
•Choose a weight for double DB workout that lets you keep moving – this should not be terribly “heavy.”
Record reps in second AMRAP.

FITNESS
A.
Segmented power snatch
5×3; Buliding; Rest 60s

Training notes:
•Pause at mid-shin, below-the-knee and above-the-knee
•Prioritize positions over load lifted.
Record weights used.

B. EMOM 16:
1st: 30s DB snatches, alternating
2nd: 30s lateral hops over the DB
3rd: 30s DB goblet squats
4th: 30s burpees, no push-up

Training notes:
•Move at a steady pace throughout – shoot for minimal attrition between rounds.

Record weight used.

PERFORMANCE
A.
Segmented power snatch
5×3; Buliding; Rest 60s

Training notes:
•Pause at mid-shin, below-the-knee and above-the-knee
•Prioritize positions over load lifted.
Record weights used.

B. EMOM 16:
1st: 5 power snatches – drop each rep
2nd: 30s double-unders
3rd: 5 overhead squats
4th: 30s lateral hops over barbell

Training notes:
•Load on the barbell should be challenging but no misses
•Same load for power snatches and overhead squats
Record weight used.

FITNESS & PERFORMANCE
A.
E2min for 6 sets:
Sets 1-3: 4 deadlifts
Sets 4-6: 3 deadlifts

Training notes:
•NOT touch-and-go.
•Start moderate and build throughout.
•Final set should be tough but not maximal.
•12 total minutes of work.
Record weights lifted.

B. EMOM 6:
1st: 30-45s plank w/ alternating shoulder taps
2nd: 30-45s double KB death march
+
(Rest 2 min)
+
8 min AMRAP:
10 suitcase deadlifts, right (70/53)
10 toes-to-bar
10 suitcase deadlifts, left (70/53)
20 step-ups, alternating (24”/20”)
+
(Rest 2 min)
+
8 min AMRAP:
10 suitcase deadlifts, right (70/53)
10 toes-to-bar
10 suitcase deadlifts, left (70/53)
20 step-ups, alternating (24”/20”)

Training notes:
•Choose challenging but sustainable weights for the first EMOM.
•Modify toes-to-bar to hanging leg raise – shoot to get feet at least above hips on hanging leg raise.
Record time.

FITNESS
A.
Elevator pull-ups
5×3; Rest 60-90s

Training notes:
•Use assistance to maintain good positions on these.

B. E2min for 16 min:
1st: 10 DB Z press + 45s bike/row @ high effort
2nd: 10 double DB bent over rows + 45s bike/row @ high effort

Training notes:
•Z press and bent over rows should be challenging. You don’t have to use the same weight for both movements.
•Shoot for consistency in pacing on bike/row.

PERFORMANCE
A.
Slow eccentric ring muscle-up
5×1; Rest 60-90s

Training notes:
•Jump to the top of a ring muscle-up, then lower as slowly as possible through the transition.

B. E2min for 16 min:
1st: 4-6 unbroken strict handstand push-ups to deficit if possible + 10 bike/row calories @ tough effort
2nd: 4-6 unbroken strict weighted chest-to-bar pull-ups + 10 bike/row calories @ tough effort

Training notes:
•Prioritize completing sets unbroken. Adjust movement difficulty as needed to maintain unbroken sets.
•You should have some rest between sets as well. Adjust total number of calories as needed so that you have at least a bit of rest between rounds.

FITNESS & PERFORMANCE
In teams of three—
4 rounds:
1 min AMRAP double-unders/lateral plate hops
1 min AMRAP farmer’s walk
1 min AMRAP vertical ring row/ring rows
-Rest 60s
+
(Rest 5 min)
+
4 rounds:
1 min AMRAP double-unders/lateral plate hops
1 min AMRAP waiter’s walk
1 min AMRAP push-ups, hand-release
-Rest 60s

Training notes:
•Team members rotate through stations and all rest at the same time.
Record reps completed.

FITNESS & PERFORMANCE
10 min AMRAP—
16 bike/row calories
16 DB snatches, alternating (50/35)
+
(Rest 5 min)
+
10 min AMRAP:
16 bike/row calories
16 single-arm DB hang clean & jerks (50/35) – 8/hand
Training notes:
•Goal is consistent pace and output. Think about how you attacked 19.1 and use that as a benchmark for this.
Record reps completed for each AMRAP

FITNESS
A.
Segmented snatch pull
4×3; Building; Rest 90s

Training notes:
Pause at mid-shin, below-the-knee and mid-thigh.
•Prioritize positions over load lifted.
Record weight lifted.

B. For time:
50 goblet squats
50 bike/row calories
40 Russian KB swings
40 bike/row calories
30 burpees
30 bike/row calories

Training notes:
•15 minute cap.
Record time

PERFORMANCE
A.
Segmented snatch pull
4×3; Building; Rest 90s

Training notes:
Pause at mid-shin, below-the-knee and mid-thigh.
•Prioritize positions over load lifted. Do not go heavier than 1RM snatch.
Record weight lifted.

B. For time:
21 double KB front squats (70/hand – 53/hand)
50 bike/row calories
15 sandbag over shoulder (150/100)
40 bike/row calories
9 burpee bar muscle-ups
30 bike/row calories

Training notes:
•15 minute cap.
•Can stagger start based upon equipment available.
Record time.

FITNESS
A.
Back squat
3×4; 21×1 tempo; Across; Rest 2 min

Training notes:
•Actually fully pause in the bottom of the squat.
•Build over a few sets to a moderately challenging weight for today, then hit three total sets at today’s working weight.
Record weight lifted.

B. EMOM 6:
1st: 30-45s band-resisted supine hip flexion
2nd: 6 alternating DB step-ups (tough)
+
(Rest 2 min)
+
8 min AMRAP:
5 devil presses
10 box jumps, step down
15 air squats
Training notes:
•Step-ups should be challenging but should be easily done within the minute.
•First piece is a but of muscle endurance leading into a higher turnover muscle endurance-based conditioning piece.
Record reps in second AMRAP.

PERFORMANCE
A.
Back squat
Build to a tough 4 for today @ 21×1 tempo in 15 minutes

Training notes:
•Actually fully pause in the bottom of the squat.
•Shoot for a few warm-up sets then build over 4-5 sets to a challenging – but not necessarily maximal – set of 4 for today.
Record weight lifted.

B. EMOM 6:
1st: 30-45s band-resisted supine hip flexion
2nd: 6 alternating DB step-ups to 24”/20” (tough)
+
(Rest 2 min)
+
8 min AMRAP:
5 devil presses (50/hand – 35/hand)
10 box jumps, step down (24”/20”)
15 air squats

Training notes:
•Step-ups should be challenging but should be easily done within the minute.
•First piece is a but of muscle endurance leading into a higher turnover muscle endurance-based conditioning piece.
Record reps in second AMRAP.

FITNESS
A.
Segmented power clean
5×3; Buliding; Rest 60s

Training notes:
Pause at mid-shin, below-the-knee and above-the-knee – this video only has one pause, so just add two more pauses.
•Prioritize positions over load lifted.
Record weights used.

B. EMOM 16:
1st: 30s DB hang squat cleans
2nd: 30s lateral burpees over the DBs
3rd: 30s DB shoulder-to-overhead
4th: 30s reverse lunges, alternating

Training notes:
•Move at a steady pace throughout – shoot for minimal attrition between rounds.
Record weight used.

PERFORMANCE
A.
Segmented power clean
5×3; Buliding; Rest 60s

Training notes:
Pause at mid-shin, below-the-knee and above-the-knee – this video only has one pause, so just add two more pauses.
•Prioritize positions over load lifted.
Record weights used.

B. EMOM 16:
1st: 5 squat cleans – drop each rep
2nd: 8 bar-facing burpees
3rd: 5 shoulder-to-overhead
4th: 30s jumping switch lunges

Training notes:
•Load on the barbell should be challenging but no misses
•Same load for squat cleans and shoulder-to-overhead
Record weight used.

FITNESS
A.
Supinated flexed arm hang
5xAMSAP (-5); Rest 60-90s

Training notes:
•Leave about 5s in the tank on each set of flexed arm hang.
•Use a light band as necessary to assist with flexed arm hang so you can get at least 10s per round.

B. 2 rounds:
90s assault bike calories
-Rest 30s
90s circular handstand walk on box
-Rest 30s
90s row calories
-Rest 30s
90s strict hanging leg raise
-Rest 30s

Training notes:
•Raise legs as high as you can on strict hanging leg raise – but shoot to be consistent with height on that.

PERFORMANCE
A.
Jumping ring muscle-ups
5×3; Rest 60-90s

Training notes:
•Work on catching low in the dip. If you just “jump through” the transition, you will not develop the skill to actually catch yourself in the real thing.

B. 2 rounds:
90s assault bike calories
-Rest 30s
90s wall climbs
-Rest 30s
90s row calories
-Rest 30s
90s strict toes-to-bar
-Rest 30s

Training notes:
•Strict gymnastics movements should be challenging and should require intelligent fractioning from the start. Adjust accordingly so that the movement is doable – but some attrition throughout and between rounds is ok.

Record total reps completed.

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