Page 204 – South Loop Strength & Conditioning

17.01.09

Fitness
A. Back squat-
3×5, Across (start around 75% of 3RM), 20X1, R90s
*Find 3RM if you missed last week

B. Bench Press-
3×5, Across (start around 75% of 3RM), 20X1, R90s
*Find 3RM if you missed last week

C. Bar in rack strict pull-ups-
3×5-7, R90s

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

Performance

A. Back squat-
3,2,3,2, waveload, 20X1, R90s
*find 1RM if you missed last week

B. Bench Press-
3,2,3,2, waveload, 20X1, R90s
*find 1RM if you missed last week

C. Weighted strict pull-up-
3×5, across, R90s

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

4 min bike @ 75%
1 min bike @ 85%
30s bike @ 90%
-Rest 30s
3 min bike @ 75%
1 min bike @ 85%
30s bike @ 90%
-Rest 30s
2 min bike @ 75%
1 min bike @ 85%
30s bike @ 90%
-Rest 30s
1 min bike @ 75%
1 min bike @ 85%
30s bike @ 90%

PM: MAP, high %, mixed
1->10 unbroken chest-to-bar pull-ups
+
(Rest 10 min)
+
1->10 unbroken handstand push-ups
+
(Rest 10 min)
+
20 min AMRAP:
5 deadlifts (315/205)
7 strict toes-to-bar
9 wall balls (30 to 10′ – 20 to 10’)
11 assault bike calories
+
(Into)
+
10 min assault bike @ Z1

17.01.07

Fitness-
Teams of two with one person working at a time. If bar touches the ground once working set begins, team must complete 10 alternating burpees.
For time:
60 Snatches, tough
60 Assault bike calories
60 Thrusters, tough
60 Row calories
60 Back squats, tough
60 Assault bike calories
60 Power cleans, tough

Performance-
Teams of two with one person working at a time. If bar touches the ground once working set begins, team must complete 10 alternating burpees.
For time:
60 Thrusters (75/45)
60 Assault bike calories
60 Snatches (95/65)
60 Row calories
60 Power cleans (135/95)
60 Assault bike calories
60 Back squats (185/135)

17.01.06

E20s for 5 min:
1 single-leg box jump, right – moderate height
-Into
E20s for 5 min:
1 single-leg box jump, left
+
5 min single-leg bounding practice
+
2 rounds:
5 min row @ 70%
4 min row @ 75%
3 min row @ 80%
2 min row @ 85%
1 min row @ 90%

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

B. Squat snatch
Build to a tough 1.2.3.4 for today
*Touch-and-go on each set – but drop the bar for the cluster notation.

C. 17 min AMRAP:
40 bar-facing burpees
30 power cleans (95/65)
30 bar-facing burpees
30 power cleans (155/105)
20 bar-facing burpees
30 power cleans (225/145)
10 bar-facing burpees
AMRAP power cleans (275/175)

17.01.06

Fitness
A. Front squat-
Build to 3RM in 15 minutes

B. Push Press-
Build to a 3RM in 15 minutes

C. 12 minute AMRAP-
150 Wall balls, tough
Max Double unders

Performance
A. Front squat-
Build to 1RM in 15 minutes

B. Push Press-
Build to 1RM in 15 mintues

C. 13.3
12 Minute AMRAP-
150 Wall Balls (20/14)
90 Double Unders
30 Muscle ups

17.01.05

60 min @ 50-70%:
1 min single-unders
1 min shuttle running, 50’ increments
1 min cross-over step-ups (24″/20”)
1 min assault bike
1 min unloaded Turkish get-ups, alternating

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