18.09.10 – South Loop Strength & Conditioning

18.09.10

FITNESS & PERFORMANCE
A. 10 minutes ring support/ring dip skill

Training notes:
Things to work on:
•Holding support on rings in external rotation
•Holding support in the bottom of a ring dip
•FLR on rings in external rotation
•L-sit on rings progressions
•Kipping ring dips
•Variations of kipping out of the dip in a muscle-up

B. 2 min @ high effort:
10 wall balls (20 to 10’/14 to 9’)
10 Russian KB swings (70/53)
-Into
2 min @ high effort:
10 air squats
10 Russian KB swings (50/35)
-Into
2 min bike/row @ 75%
-Into
2 min bike/row @ gradually escalating pace
*Last 30s at very hard effort.
+
(Rest/walk 4 min)
+
2 min @ high effort:
30 double-unders
6 burpees
-Into
2 min @ high effort:
30 single-unders
6 burpees, no push-up
-Into
2 min bike/row @ gradually escalating pace
-Into
2 min bike/row @ gradually escalating pace
*Last 30s at very hard effort

Training notes:
•By starting with a “more difficult” exercise and then doing another minute with a “less difficult” version, we should be able to train the capacity to recover while continuing to move.
•We’ve progressed from working in four minute blocks to working in 8 minute blocks. You will be moving longer, but hopefully you are able to pace appropriately and recover during the middle section to hit some solid output on the bike or the row at the end.

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

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