18.10.12 – South Loop Strength & Conditioning

18.10.12

FITNESS
A.
3 sets:
5 double KB standing presses
-Rest 30s
10 DB Z presses
-Rest 30s
30-60s plank w/ alternating shoulder taps
-Rest 1-2 min

Training notes:
•Choose weights that will be challenging but that you can do unbroken sets with.

Record weights used for presses.

B. 10 min AMRAP:
10 DB renegade rows
200m run

Training notes:
•DB renegade rows should be a grinder weight
•Run at a pace that enables you to recover for your next set of renegade rows.

Record total reps completed.

PERFORMANCE
A.
3 sets:
5 strict handstand push-ups to tough deficit
-Rest 30s
10 DB Z presses
-Rest 30s
30-60s alternating shoulder taps
*Against wall or free-standing if possible
-Rest 1-2 min

Training notes:
•Deficit handstand push-ups should be unbroken.
•Expect fatigue to accumulate in the shoulders due to incomplete rest – this is ok.

Record weights and deficit used.

B. 10 min AMRAP:
21 chest-to-bar pull-ups
200m run
15 Pendlay rows (155/105)
200m run
9 bar muscle-ups
200m run

Training notes:
•The sets of pulling work should be challenging, but they shouldn’t completely stop you – feel free to adjust the volume or the difficulty of the movement so you can keep moving.
•The run is an opportunity to recover your shoulder to do more upper body pulling based activities.

Record total reps completed.

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