Page 219 – South Loop Strength & Conditioning

16.11.11

Fitness
A. Bar in rack pull-ups-
4×8-10, R90s

B. Veterans Day special- “three wisemen”
“Jeremy”- 4 minute AMRAP
5 hang Power snatch, tough
10 Burpees over the bar

Rest 2 minutes, and then…

“Ben”- 4 minute AMRAP
10 Power cleans, tough
20 False grip ring rows

Rest 2 minutes, and then…

“Beau”- 4 minute AMRAP
15 Box step-over’s
30 Wall balls

Performance
A. Strict weighted Pull ups-
3×6-8, R90s

B. Veterans day special- “three wisemen”
“Jeremy”- 4 minute AMRAP
5 hang squat snatch (135/95)
10 Burpes over the bar

Rest 2 minutes, and then…

“Ben”- 4 minute AMRAP
10 Power cleans (135/95)
20 Pull ups

Rest 2 minutes, and then…

“Beau”- 4 minute AMRAP
15 Box jump-overs (24/20)
30 Wall balls (20/14)

16.11.10

A. Front rack hold
3x20s, 2x10s; Very heavy; Rest 90-120s
*Shoot for heavier than 1RM front squat on 10s sets.

B.E30s for 3 min:
1 sumo deadlift
+
(Rest 2 min)
+
EMOTM 3:
1.1 sumo deadlift
*Tough but fast weights.

C. EMOTM 8:
1st: 45s bottoms-up waiter’s walk, right
2nd: 45s bottoms-up waiter’s walk, left
-Into
EMOTM 8:
1st: 45s waiter’s walk, right
2nd: 45s waiter’s walk, left

D. 10 min AMRAP @ 85%:
3-6-9-12-15…strict handstand push-ups
2-4-6-8-10…D-ball over shoulder (100/70)
*10 assault bike calories b/w sets.
+
(Rest 5-10 min)
+
10 min AMRAP @ 85%:
3-6-9-12-15…strict chest-to-bar pull-ups
4-8-12-16…Russian KB swings (70/55)
*10 assault bike calories b/w sets.

16.11.10

A. 40 min AMRAP @ 70%:
200’ heavy d-ball carry
10 DB RDL
10 Assault bike calories (arms only)
250M Row
10/direction KB around the world
60s Mountain Climbers
10 Lowering straight legs
250M Row

16.11.09

A. EMOTM 10:
10-20s overhead barbell hold – tough weight

B. 3 sets:
30s waiter’s walk, right – tough
-Rest 15s
30s waiter’s walk, left – tough
-Rest 15s
30s lying pike touches, right
-Rest 15s
30s lying pike touches, left
-Rest 60s

C. 5 min row @ 85%
5 min row @ 50%
+
(Rest 5 min)
+
10 min @ 85%:
100’-200’-300’-400’…farmer’s walk (70/hand – 55/hand)
100’-200’-300’-400’…prowler push – light load
+
(Rest 5 min)
+
5 min row @ 85%
5 min row @ 50%

D. E90s for 8 sets:
1st: 30s hip airplanes, right + 30s glute bridge hold, right
2nd: 30s hip airplanes, left + 30s glute bridge hold, left

16.11.09

A. Close grip bench press-
3×4-6, tough, R120s
*RPE 8

B. 15 min AMRAP:
2 KB TGU (1/side)
4 Renegade Rows (no push up)
6 Double DB front squats, heavy
8 Russian KB swings, heavy

Performance
A. Close grip bench press-
3×4, 83%, R120s
*RPE 8

B. 15 min AMRAP:
2 muscle ups
6 Alt Pistols
8 Deadlifts (275/195)
10 HSPU

16.11.08

A. E90s for 5 sets:
5 snatch grip RDLs @ 30×0 tempo
*Wear straps.

B. E30s for 3 min:
1 double overhand deadlift, no hook grip
+
(Rest 2 min)
+
EMOTM 3:
1.1 double overhand deadlift, no hook grip
*Tough but fast weights on all of these.

C1. Glute-ham raises
5×8-10; 30×0 tempo; Rest 30s
C2. Belted sled drag
5x45s; Grinder weight; Rest 2 min

D. 4 sets:
30s assault bike @ 90%
30s assault bike @ 50%
30s box jumps, step down (24/20)
-Rest 30s
+
(Rest 3 min)
+
3 sets:
45s assault bike @ 90%
45s assault bike @ 50%
45s double-unders
-Rest 45s
+
(Rest 3 min)
+
2 sets:
1 min assault bike @ 90%
1 min assault bike @ 50%
1 min burpees, 6” target

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