Page 202 – South Loop Strength & Conditioning

17.01.16

Fitness
A. Back squat-
3×5, Across, 20X1, R90s
*5-10lb increase from last week

B. Bench Press-
3×5, Across, 20X1, R90s
*5-10lb increase form last week

C. Bar in rack strict pull-ups-
3×6-8, R90s

D1. Powell raise
3×8-10/arm, 3010, R90s
+
D2. Seated external rotation
3×8-10/arm, 3010, R90s

Performance
A. Back squat-
2,1,2,1, wave-load, 20X1, R90s

B. Bench Press-
2,1,2,1, wave-load, 20X1, R90s

C. Weighted strict pull-up-
3×5, across, R90s
*Small increase to weight

D1. Powell raise
3×8-10/arm, 3010, R90s
+
D2. Seated external rotation
3×8-10/arm, 3010, R90s

1 min bike @ 50%
55s bike @ 75%
5s bike @ 100%
-Rest 30s
x3
+
(Into)
+
1 min bike @ 50%
50s bike @ 75%
10s bike @ 95%
-Rest 30s
x3
+
(Into)
+
1 min bike @ 50%
40s bike @ 75%
20s bike @ 90-95%
-Rest 30s
x3
+
(Into)
+
1 min bike @ 50%
40s bike @ 75%
30s bike @ 90%
-Rest 30s

PM: MAP, high %, mixed
12 min AMRAP:
50 wall balls (20 to 10’/14 to 10’)
30 double-unders
10 bar muscle-ups
+
(Rest 10 min)
+
9-21-33:
Row calories
Thrusters (65/45)
+
(Into)
+
10 min assault bike @ Z1

17.01.14

Fitness-
A. 30 minute AMRAP-
Teams of two alternating rounds:
5 Power snatches, tough
10 Ball slams
15 Burpees
20 Double unders or 40 singles

B1. Straight legs lowering
3x 8-12, R45s
+
B2. Sorensen hold
3x 45-60s, R45s
+
B3. Dead bugs
3x 8-12, R45s

Performance-
A. 30 minute AMRAP-
Teams of two alternating rounds:
5 Power snatches (135/95)
10 Toes-to-bar
15 Burpees
20 Double unders

B1. Straight legs lowering
3x 8-12, R45s
+
B2. Sorensen hold
3x 45-60s, R45s
+
B3. Dead bugs
3x 8-12, R45s

17.01.13

E15s for 10 min:
1 step-in box jump
*Jump high even if the box isn’t high.
+
1 min jogging single-unders
30s Ickey shuffle on plate – https://www.youtube.com/watch?v=946dLQBY74k
-Rest 30s
x5
+
10 min assault bike @ 50%
8 min assault bike @ 60%
6 min assault bike @ 70%
4 min assault bike @ 80%
2 min assault bike @ 85%

PM: Oly, complex + DOHDL + Gym complex or Push/Pull muscle endurance + Grinder
A. Hang power clean
Build to a max for today in 10 min

B. Power snatch
Build to a tough 1.2.3.4 for today

C. 21 deadlifts (315/205)
9 rope climbs (15’)
15 shoulder-to-overhead (185/135)
9 rope climbs (15’)
9 power snatches (165/105)
+
(Rest as needed)
+
Accumulate 3 min/side single-leg glute bridge with consistent fractioning

17.01.13

Fitness
A. Front squat-
3×5, 20X1, Across, R90-120s

B. Push Press-
3×5, 10X0, Across, R90-120s

C. For Time: @85-90%
12-9-6-3
Russian KB swings, tough
Wall balls, tough

Performance
A. Front squat-
3,2,3,2, Wave-load, 10X1, R90s

B. Push Press-
3,2,3,2, Wave-load, 11X0, R90s

C. For time: @95-100%
15-12-9
Power cleans (115/75)
Wall Balls (20/14)

17.01.12

60 min @ 50-70%:
2:30 assault bike
2:30 shuttle run, 50’ increments
2:30 row, damper @ 1
30s plank
30s side plank, right
30s plank
30s side plank, left
30s plank

17.01.16

17.01.14

17.01.14

17.01.13

17.01.13

17.01.12

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