Page 19 – South Loop Strength & Conditioning

20.01.11

FITNESS

In teams of two—

150 wall balls

150 box jumps

100 KB swings

100 ball slams

50 double KB deadlifts

50 synchro burpees

Training notes:

•One partner works at a time with the exception of synchro burpees.

Record time.

PERFORMANCE

In teams of two—

150 wall balls (20/14)

150 box jumps (24″/20″)

100 power snatches (95/65)

100 toes-to-bar

50 deadlifts (275/185)

50 synchro burpees

Training notes:

•One partner works at a time with the exception of synchro burpees.

Record time.

20.01.10

FITNESS

A. E90s for 6 sets:

Muscle snatch + Hang muscle snatch

Training notes:

•Build per set. Go for it if it feels good.

B. For time:

1000m row/1.5 mile bike

50 KB swings (moderate)

20 lateral burpees over-the-KB

•12 min cap.

Training notes:

•Clean and jerk weight should be moderate.

Record time.

PERFORMANCE

A. E90s for 6 sets:

Muscle snatch + Hang muscle snatch

Training notes:

•Build per set. Go for it if it feels good.

B. For time:

1000m row/1.5 mile bike

30 clean and jerks (135/95)

20 lateral barbell burpees

•12 min cap.

Training notes:

•Clean and jerk weight should be moderate.

Record time.

20.01.09

THURSDAY

FITNESS & PERFORMANCE

A. Back squat

Build to a 5RM for today

Training notes:

•Go for it if it feels good.

Record weight.

B. “Death by…”

1st: 2-4-6-8…wall balls (20 to 10’/14 to 9’)

2nd: 2-4-6-8…DB power cleans (50/hand – 35/hand)

•Continue until failure – keep going with the other movement even if you fail one.

Training notes:

•One head of DBs touches the ground on DB power cleans.

Record reps completed.

FITNESS & PERFORMANCE
40 double DB front squats (50/hand – 35/hand)
3 miles assault bike/1500m row
40 double DB box step-overs (50/hand to 24” – 35/hand to 20”)
2 miles assault bike/1000m row
20 double DB front squats (50/hand – 35/hand)
1 mile assault bike/500m row
20 double DB box step-overs (50/hand to 24” – 35/hand to 20”)

Training notes:
•35 minute cap.
•Compare to week of 19.07.01

Record time.

20.01.06

FITNESS
A. 10 minutes kipping skill work

Training notes:
•Keep progressing from where you were last week.

B. 20 min AMRAP:
15 bike/row calories
12 DB hang squat cleans (tough)
9 burpee pull-ups

Training notes:
•Can set up burpee pull-ups to be able to do jumping pull-ups.

Record reps completed.

PERFORMANCE
A. 10 minutes kipping skill work

Training notes:
•Practice muscle-up kipping.

B. 20 min AMRAP:
15 bike/row calories
12 sandbag-over-shoulder (150/100)
9 bar muscle-ups

Training notes:
•Reduce reps as necessary so that you can keep moving – but this should be tough.

Record reps completed.

20.01.03

FITNESS

A. E90s for 6 sets:

3 above-the-knee muscle snatches

B. For time:

1000m row/1.5 mile bike

-Into

33 deadlifts (light)

27 DB shoulder-to-overhead

21 deadlifts

15 DB shoulder-to-overhead

9 deadlifts

•12 min cap.

Training notes:

•Deadlift weight should be relatively light.

Record time.

PERFORMANCE

A. E90s for 6 sets:

Above-the-knee muscle snatch + Above-the-knee power snatch + Above-the-knee squat snatch

Training notes:

•Prioritize speed and position under the barbell.

B. For time:

1000m row/1.5 mile bike

-Into

33 deadlifts (155/105)

27 DB shoulder-to-overhead (50/hand – 35/hand)

21 deadlifts

15 DB shoulder-to-overhead (50/hand – 35/hand)

9 deadlifts

•12 min cap.

Training notes:

•Deadlift weight should be moderate.

Record time.

20.01.11

20.01.10

20.01.09

20.01.07

20.01.06

20.01.03

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