Page 51 – South Loop Strength & Conditioning

19.05.28

FITNESS & PERFORMANCE
A. Accumulate 5 min plank in as few sets as possible

Training notes:
•Goal is to do as few sets as possible – not necessarily to have consistent fractioning.

B. 5 rounds—
3 min AMRAP:
20/15 assault bike/row calories
10 burpee box jumps (24”/20”)
AMRAP DB snatches, alternating in remaining time (50/35)
-Rest 1 min

Training notes:
•Compare to week of 18.08.13
•20 calories for men, 15 calories for women.
•There is a trade-off between not wanting to go out too hot and wanting to give yourself time to accumulate reps on the DB snatch. Use your intuition to find the right balance.
•If you did Murph yesterday and you’re beat up, take it easy.

Record total reps completed – and record the splits for each round in training notes.

19.05.27

FITNESS
“Partner Murph”
For time with one person working at a time:
1 mile run (run together)
-Into
100 ring rows
200 push-ups
300 squats
-Into
1 mile run (run together)

Training notes:
•Both partners run together.
•Fraction bodyweight movements anyhow.
•Elevate hands on push-ups so chest touches target with good positioning.

Record time.

PERFORMANCE
“Murph”
For time wearing a 20#/14# vest:
1 mile run
-Into
100 pull-ups
200 push-ups
300 squats
-Into
1 mile run
Training notes:•Fraction bodyweight movements anyhow.
Record time.

19.05.25

FITNESS & PERFORMANCE
In teams of two, with both partners working at the same time—
300 single-arm DB hang clean & jerks (50/35)
4000m run
5000m row

Training notes:
•Each group gets one dumbbell and one erg. Both partners work at the same time and reps can be fractioned anyhow.

Record time.

19.05.24

FITNESS
A. Power clean + Front Squat + Push jerk
4x(1+1+1); Building; Rest 90-120s

Training notes:
•Top set should be challenging but no misses.

Record weight lifted.

B. EMOM 15:
1st: 1.1.1.1 power cleans w/ 1s pause in receiving position
2nd: 3-5 unbroken strict pull-ups – use assistance as necessary
3rd: 30s double KB front rack hold (moderately tough)

Training notes:
•Thumbs together and elbows down on KB movements.

Record weight used for barbell movements.

PERFORMANCE
A. Squat clean + Front squat + Split jerk
Build to a challenging complex for today in 15 minutes

Training notes:
•Doesn’t have to be maximal, but if it feels good go for it.

Record weight lifted.

B. EMOM 15:
1st: 1.1.1.1 squat cleans (tough but sustainable)
2nd: 3-5 unbroken ring muscle-ups
3rd: 30s double KB front rack hold (moderately tough)

Training notes:
•Clean weight should be challenging but no misses throughout.
•Thumbs together and elbows down on KB front rack hold.
•Scale muscle-ups to an unbroken but challenging bodyweight movement.

Record barbell weight used.

19.05.23

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. 3 rounds:
21 wall balls
18 deadlifts double KB deadlifts
15 box jumps, step down
12 DB push presses
9 lateral burpees over the DBs

Training notes:
•18 minute cap.
•Shoulder-to-overhead weight should be challenging but not insurmountable. Adjust accordingly.

PERFORMANCE
A. Power snatch + Overhead squat + Hang squat snatch
4x(1+1+1); Rest 90-120s

Training notes:
•Build in weight as able but prioritize good positions on the complex over load lifted.

Record weight lifted.

B. 3 rounds:
21 wall balls (20 to 10’/14 to 9’)
18 deadlifts (135/95)
15 box jumps, step down (24”)
12 push presses (135/95)
9 lateral barbell burpees

Training notes:
•18 minute cap.
•Shoulder-to-overhead weight should be challenging but not insurmountable. Adjust accordingly.

Record time.

19.05.22

FITNESS
EMOM 30:
1st: 30s assault bike/row
2nd: 30s V-ups
3rd: 30s assault bike/row
4th: 30s DB thrusters, right
5th: 30s assault bike/row
6th: 30s DB thrusters, left

Training notes:
•Output should be consistent per round – maybe even negative splits (meaning that you go faster/get more reps per round).
•DB weight should be a weight that you can move unbroken.

Record reps completed on each movement.

PERFORMANCE
EMOM 30:
1st: 30s assault bike/row
2nd: 6-10 unbroken toes-to-bar
3rd: 30s assault bike/row
4th: 30s DB thrusters, right (50/35)
5th: 30s assault bike/row
6th: 30s DB thrusters, left (50/35)

Training notes:
•Output should be consistent per round – maybe even negative splits (meaning that you go faster/get more reps per round).
•DB weight should be a weight that you can move unbroken.

Record reps completed on each movement.

19.05.28

19.05.27

19.05.25

19.05.24

19.05.23

19.05.22

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