Page 50 – South Loop Strength & Conditioning

19.06.04

FITNESS
A. EMOM 3:
3 power cleans w/ 1s pause in receiving position
-Rest 1 min
EMOM 3:
2 power cleans w/ 1s pause in receiving position
-Rest 1 min
EMOM 3:
1 power clean w/ 1s pause in receiving position

Training notes:
•Adjust weight throughout – tough but no misses.
•Reset each rep – not touch-and-go.

Record weights used.

B. E2min for 5 sets:
30s double DB deadlifts
30s double DB hang power cleans
30s double DB shoulder-to-overhead

Training notes:
•One head of DBs touches the ground on DB deadlifts.

Record weights used.

PERFORMANCE
A. E45s for 3 min:
1 squat clean
-Rest 1 min
E30s for 3 min:
1 squat clean
-Rest 1 min
E20s for 3 min:
1 squat clean

Training notes:
•Adjust weight throughout – tough but no misses.

Record weights used.

B. E2min for 5 sets:
12 double DB deadlifts
9 double DB hang power cleans
6 double DB shoulder to overhead

Training notes:
•DB complex should be unbroken. Adjust weight throughout as able/necessary.
•One head of DBs touches the ground on DB deadlifts.

Record weights used.

19.06.03

FITNESS
A1. Push-ups
3xAMRAP (-2); Rest 1 min

A2. Plank w/ alternating shoulder taps
3×30-60s; Rest as needed

Training notes:
•Don’t go to failure on push-ups – leave 2 reps in the tank on each set.
•Elevate hands as necessary to facilitate full range of motion without significant compensation on push-ups.

Record reps completed on sets of push-ups.

B. In teams of two—
20 min AMRAP:
10-20-30-40…assault bike/row calories
•P1 does double KB front rack hold while P2 works.
10-20-30-40…double KB deadlift
•P1 hangs in ring row position while P2 works.

Training notes:
•One partner must be doing an isometric hold for reps to count.
•Partners can switch any time.
•Use same weight for KB front rack hold and KB deadlifts.

Record reps completed.

PERFORMANCE
A1. Strict ring dips w/ 1s pause in bottom
3xAMRAP (-2); Rest 1 min

A2. Plank w/ alternating shoulder taps
3×30-60s; Rest as needed

Training notes:
•Don’t go to failure on ring dips – leave 2 reps in the tank on each set.
•Make sure that hips move on ring dips

Record reps completed on sets of ring dips.

B. In teams of two—
20 min AMRAP:
10-20-30-40…assault bike/row calories
•P1 does double KB front rack hold @ 53/35 while P2 works.
10-20-30-40…double KB deadlift (53/35)
•P1 hangs from pull-up bar while P2 works.

Training notes:
•One partner must be doing an isometric hold for reps to count.
•Partners can switch any time.

Record rounds completed.

19.06.01

FITNESS & PERFORMANCE
In teams of two, with partners alternating rounds—
30 min AMRAP:
12 DB hang power cleans (50/hand – 35/hand)
12 DB front rack reverse lunges (50/hand – 35/hand)
250m row

Training notes:
•DB weight should be moderate.

Record total reps completed

19.05.31

FITNESS
A. 3 position power snatch (floor, below-the-knee, above-the-knee)
4×1; Building; Rest 90s

Training notes:
•Hang onto the bar between reps for the hang sets.
•Prioritize good positions over load lifted.
•Shoot for heavier than last time since this is fewer reps.

Record weight lifted.

B. 18 min AMRAP:
15 box jumps, step down
12 shoulder-to-overhead – use DBs as necessary
9 ball slams (moderate weight)

Training notes:
•Compare to week of 17.11.13

Record reps completed.

PERFORMANCE
A. Power snatch + Below-the-knee power snatch + Above-the-knee power snatch
Build to a max of the complex for today in 15 minutes

Training notes:
•Hang onto the bar between reps.

Record weight lifted.

B. “12.3”
18 min AMRAP:
15 box jumps, step down (24”/20”)
12 shoulder-to-overhead (115/75)
9 toes-to-bar

Training notes:
•Compare to week of 17.11.13

Record reps completed.

19.05.30

FITNESS
3 rounds:
25 double DB front squats
.5 miles assault bike/500m row
25 box jumps, step down
.5 miles assault bike/500m row

Training notes:
•35 minute cap
•Compare to week of 18.11.26

Record time.

PERFORMANCE
For time:
75 double DB front squats (35/20)
300 double-unders
3 miles assault bike/2000m row
50 double DB front squats
200 double-unders
2 miles assault bike/1000m row

Training notes:
•35 minute cap
•Compare to week of 18.11.26

Record time.

19.05.29

FITNESS
A. Front squat
Build to a tough 5 for today in 15 minutes.

Training notes:
•Shoot for heavier than you’ve gone in previous weeks.

Record weight lifted.

B. 10 min AMRAP:
10-20-30…plank w/ alternating shoulder taps
3-6-9-12…Russian KB swings (tough)

Training notes:
•Each shoulder tap counts as one rep.
•KB weight should probably be a little bit heavier than you would normally select.

Record reps completed.

PERFORMANCE
A. Front squat
Build to a 5RM in 15 minutes

Training notes:
•Go for it in terms of weight – it’s ok to fail at the end of this.

Record weight lifted.

B. 10 min AMRAP:
1-2-3-4…wall climbs
3–6-9-12…double KB cleans (53/hand – 35/hand)

Training notes:
•Nose touches wall and control eccentric on wall climb.

Record reps completed.

19.06.04

19.06.03

19.06.01

19.05.31

19.05.30

19.05.29

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